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WHITE AND YOLK
. . ^ FAT) to. 5
ASM. 10^:^^ ASH:0.6^
FUEL VAWE: FUFli^lUE.-
695 CALO/ilES PER POUND yOLK J6S0, WHiTE B45
CALOB^Sl^fi POUND
CREAM CHEESE
COTTAGE CHEESE
i
TRUE FOOD VALUES
AND
THEIR LOW COSTS
BY
WILLIAM S. gIRGE, M,D
Author of**My Lady's Handbook^
J Jim
» ^ - ■> - ■
NEW YORK
SULLY AND KLEINTEICH
Copyright, 1916
By sully and KLEINTEICH
All Rights Reserved
• • •
k •
•i
« • •
• • •
• • • •
PREFACE
In presenting this little book to the public I have
no excuse to offer. "There is no new thing
under the sun." My only object is to give, in a
clear and practical way, such information as may
enable the ordinary individual to simplify the art
of living and get his money's worth.
It is not a cookbook in any sense of the word,
and the few tested recipes that are given are not
original with the author, but have been tried in
his family and not found wanting.
w. s. B.
46348
VII.
VIII.
XI.
XII.
XIII.
XIV.
XV.
XVI.
XVII.
CONTENTS
TlSSUE-BUILDEKS. FuEL PRO-
DUCERS. Food Values . . i
The Proper Proportion of Food 7
The Energy Value of Meat . . 15
Diet and Health 21
Nearly Half a Man',s Wages
Goes for Food 25
"Predigested" and "Malted"
Breakfast Foods .... 29
Eggs 35
False Economy 42
Shall We Eat Meat? ... 46
Food Experts. What Doctors
Do Not Know 50
Olive Oil, the Pure.st Food
Known 54
Vagaries 56
Easy Ways to Prevent Waste 59
Why Folks Grow Fat ... 63
Useful Hints 66
Flour. Yeast. Bread - - - 73
Something about Breads , . 81
H XVIIL Fish
■ XIX. Salads
^M XX, A Word about Potatoes. About
^M Spinach, About Cabbage
91
VI
CHAPTER
XXII.
XXIII.
XXIV.
XXV.
XXVI.
XXVII.
XXVIII.
xxix:
^xxx.
xxxi;
XXXII
XXXIII.
XXXIV.
\ XXXV.
XXXVI.
XXXVII.
CONTENTS
PAOB
Sweet Peppers 120
Macaroni, Spaghetti, Vermi-
celli 123
The Use of Sour Milk . . . 126
Coffee as a Beverage . . . .129
Tea 132
^The One-course Dinner . . .135
How TO Stew Meat. More One-
course Meals : — Getting
Your Money's Worth . .142
A Few Satisfying Drinks,
J^Thirst-quenchers . . .155
Hints for Breakfast .... 161
Prunes v^. V^ 164
A Word about Chocolate . . 169
Diet in Constipation. In Dys-
pepsia 174
Skill in the Preparation of
Food 178
Tested Recipes for Cake . . . 190
Desserts 199
How Food Frauds may be Frus-
trated 205
Tissue-builders. Fuel-producers. Food
Values
A man can regulate his health and strength
and capacity to work, under ordinary circum-
stances, by giving proper attention to his diet.
Every person, therefore, should be interested, if
not concerned, in the questions, what to eat and
how. As to the latter problem, how to eat, Mr.
Horace Fletcher and others have done much
valuable work in calling the attention of the laity
to the necessity of thorough mastication and
what it does in preparing food for further diges-
tion. To give time to the chewing and grinding
up of foods before swallowing them is a good
investment for better health. "Fletcherism" also
emphasizes the importance of encouraging the
sense of taste. If allowed to choose freely with-
out restriction, it will tend to be a guide in the
selection of those foods which are most needed.
We all know how the freshness and attractive
appearance of food affect the appetite and the
power to digest. What the eye sees, the ear
3 TRVE FOOD VALUES
hears, and the nose smells, all have an influence,
either direct or indirect, on the digestion.
The value of food depends on what it can fur-
nish in material that builds up the body, and
material that keeps the body going. It is neces-
sary, then, to know something of the fundamen-
tal elements of food. These are of two kinds,
tissue-builders and fuel-producers. The princi-
pal chemical elements of food are starch or sugar
— which may be classed as carbohydrates — fats,
water, proteids, or nitrogenous elements, and
ash, or mineral constituents. The nitrogenous
and mineral elements and water go into tissue-
building. Fats, starches, and sugar furnish the
great amount of fuel necessary to keep the body
going. Acids and salts can hardly be said to
belong to either of these classes, but they flavor
food, stimulate the power of digestion, and aid
absorption.
These elements are found in widely varying
proportions in the numberless cells that enter into
the structure of the body. Of the solids we should
look upon bone as largely mineral, and soft
tissues as largely nitrogenous. Water percolates
into all the cells and tissues of the body. The
body tissues without water might be compared
to a sponge before being soaked.
^
AND THEIR LOW COSTS 3
The young and growing child requires more
of the building material than does the adult. In
the latter new structure does not have to be
formed, only as it is necessary to replace what is
used up, or consumed, in the wear and tear of
life. Consequently, the demand for nitrogenous
elements and minerals is less, in proportion to
the size of the body, in age than in youth.
Professor Graham Lusk makes the following
statement in his lecture on "The Fundamental
Basis of Nutrition:"
"Since the efficiency of labor depends upon energy and
constant repair of the hody, it is certainly of no small
moment that the citizen should know how best to maintain
the machine at a maximum of efficiency. Not only that,
but in time o£ trouble he should know where to turn to
find nourishment in the form which is best and cheapest
"Who will give him this information? Will the manufac-
turer of canned tomatoes tell him that tomatoes are
valueless in his extremity? No, not unless the manufac-
turer is forced to do so. And how can the manufaclurer
be forced to give this information? By being compelled
by law to label his can, "This contains — -* calories, of
which per cent are in proteins of Grade C."
In the American home there does not exist
any rational basis for the family diet. This is
owing principally to the meager knowledge of
the comparative nutritive value of various kinds
of food.
The tempting and bewildering variety of food
4 TRUE FOOD VALUES
offered to the man of the present day demands
an insight and knowledge that will enable him
to choose so as to incretise and not to lower his
physical efficiency. The human body must be
considered as a perfect machine, using food as
its fuel to generate power. The food is meas-
ured in terms of fuel value, the heat unit being
called a calorie. The amount required varies
from two thousand to three thousand five hun-
dred calories, depending upon age, occupation,
and sex. The protein element must be supplied
to the body, without which it cannot thrive. A
family of the average mechanic or workingman,
wife, and three children under sixteen years of
age, requires twelve thousand calories. Twelve
hundred to eighteen hundred calories should be
of protein, that is, from ten to fifteen per cent,
of the total required.
In a total of one hundred calories, a whole
egg contains thirty-six protein calories, a slice
of bread weighing one and four-tenths ounces,
fourteen protein calories; a lamb chop weighing
one and four -tenth ounces, twenty-three protein
calories ; and lentils weighing one ounce, twenty-
nine protein calories.
The necessary number of calories is fortunately
contained in our daily supply of food — in the albu-
AND THEIR LOW COSTS
men of the egg, the casein of milk, the myosin
of meat, the gluten of wheat, the legumin of peas,
beans, and lentils — so the body is not neglected.
Upon the amount of energy our body can give
us as a machine depends its usefulness and our
efficiency. A question of economic value now
arises when we consider the price of the material
supplied.
The protein is the most valuable as well as the
most expensive part of our food supply. It is
therefore well to have a list of foods, so that
where possible we can substitute the less for the
more expensive.
The housewife should know the cost of foods,
reahze what food value she is receiving for her
money spent, and appreciate the fact that, strange
as it may seem, the millionaire's dinner and the
beggar's lunch may contain the same few, sim-
ple elements of nutrition.
She should also realize that the art of cooking
can transform the common but nutritious foods
into the most appetizing dishes.
To provide for a family of five protein of
which five per cent, is animal and ten per cent,
vegetable, such as bread, Professor Lusk gives
a table with the cost as follows :
6 TRUE FOOD VALUES
10 PER CENT. 5 PER CENT. CENTS
Bread and ^ lb. salt cod 47
Bread and 'A il>. smoked ham 48
Bread and ■^ lb. cheese 51
Bread and 2i4 lbs. milk 53
Bread and VA lbs. loin pork 56
Bread and IVz lbs. leg of mutton 56
Bread and 1!< lbs. cod steak, fresh 58
Bread and X'A lbs. sirloin beef 66
Bread and VA R-J. turkey 78
In considering the cost, which has become a
necessity to the person of hmited income, in rela-
tion to the nutritive value of food, the question
of waste is an important factor. The Depart-
ment of Agriculture has estimated the food
waste as high as twenty per cent, in most Ameri-
can homes. The causes are : The purchase of
expensive material providing little nutrition, the
amount of food thrown away or poorly prepared,
the selecting of food out of season, and poorly
constructed ovens.
By checking this waste, the purchasing power
of a person's income would be increased, and
a corresponding degree of efficiency obtained.
CHAPTER II
The Proper Proportion of Food
The different kinds of food — water, salts,
sugar, starch, fat, and albumen — must be com-
bined in our diet to form a nutritious whole. A
substance which fulfills but one of the purposes
required in our food will not support life. A
man cannot live on water or salt, yet he would
soon die without them. A diet composed exclu-
sively of fats, starch, or sugar is equally incap-
able of supporting life. The albuminous foods,
although they are considered the most nutritious,
must be combined with the others to produce
the desired result.
The only substance prepared by nature ex-
pressly as an article of food is milk. This when
analyzed is found to contain water, salt, fat,
sugar, and casein — the five elements of food. It
has enough of the flesh-producing elements to
restore the daily waste, and enough heat-giving
elements to feed the oxygen in breathing.
Eggs also contain all the necessary elements.
A diet of seven eggs a day will furnish all the
8
TRUE FOOD VALVES
nutrition a person needs ; but the elements in eggs
are too highly condensed, and consequently are
not properly proportioned for a continuous diet.
It is very important to proportion our food
so that one kind will supply what another lacks,
A certain bulk is also necessary in our food to
produce a thorough action of the digestive fluids.
If the quantity of food taken is not sufficient to
distend the stomach, the churning motion of the
muscular coats cannot affect every part of the
food. Indigestion is often caused by lack of
sufficient quantity of food, and by weakness of
the muscles of the stomach. A certain quantity
of innutritious food may be required to furnish
the necessary bulk and in this way give all parts
of the digestive apparatus their proper work to
perform.
Many persons argue in favor of a strictly vege-
table diet, as we can obtain all the necessary
elements in vegetables; others claim to thrive best
on a diet almost wholly of animal food. As a
rule we find the highest degree of bodily and
mental vigor among those who make use of a
mixed diet. Nature seems to have arranged this
to her own satisfaction, as shown in the
physiological arrangement of the teeth and the
alimentary canal. Part of the teeth are of the
AND THEIR LOW COSTS
carnivorous, or flesh-eating, kind, and part of
the herbivorous, or vegetable-eating, kind. The
alimentary canal is likewise equally well adapted
to the digestion of both animal and vegetable
foods, or of an admixture of both. The proper
proportion, by weight, may be estimated as one-
third animal and two-thirds vegetable food.
Nature has furnished us with an unerring
guide in the form of an unperverted appetite, to
aid us in the proper selection of our diet, and it
may generally be trusted to indicate the proper
food necessary to the preservation of health.
The call of Nature, however, is often un-
heeded, and we find it necessary to exercise intel-
ligence in selecting our food and adapting it in
such a way as to counteract the efifects of a viola-
tion of Nature's laws.
But when we i
> live these days, more than in days
■>me to think of it, ifa worth a great
In these days people talk a great deal about
the high cost of living. One of the principal
reasons for a cost of living higher than in the
past is the higher standard of living; that is, we
eat better food, wear belter clothes, and so on.
If we were to select a set of rules for scientific
meal-planning, the most important one would be
10 TRUE FOOD VALUES
founded upon the fact that we must find in our "
food the necessary substances for the repairing
of our bodies, and for the production of the
energy through which work is performed. Food .
substances, from this standpoint, are divided
into;
1. Protein, which builds and repairs tissue.
2. Fat, which yields heat and energy.
3. Carbohydrates, which yield heat and en- |
ergy, also.
4. Mineral water and ash, which aid (
tion and build bone.
5. Water, which aids all other food principles
in their work to maintain the body.
Protein is the most necessary of these sub-
stances, and the most complicated. It is called
by a different name in almost every food in
which it is found. It is called albumen in eggs,
casein in milk, and gluten in wheat.
Chemical analysis tells us that the egg con-
tains practically the same constituents as com I
or wheat, but has a larger per cent, of protein.
The only vital food distinction between a bushel
of wheat and a bushel of eggs is that the eggs
are more palatable and nutritious. Professor !
Sherman, of Columbia University, calls attention ,
AND THEIR LOW COSTS ii
to the fact that lime starvation is becoming very
common among the people of the United States.
This is owing to their use of fine flour bread,
which contains only one gram of lime to the
pound, while whole- wheat bread contains four
times as much. Lime is an important nutritive
element, and is just as necessary as are carbohy-
drates, fats, and proteins.
Milk is considered as near a perfect food as
we have. That is why infants thrive on it. It is
not by itself strong enough food for an adult,
as it contains too much water and not enough
solid matter. It may be considered the best
source of lime we have. The per cent, composi-
tion of milk is :
PER CENT.
Mineral mailer .7
Protein 3.3
Fat 4.
Carbohydrates 5.
Water 8?.
Total lOO
One pint of milk weighs one pound; two
glasses contain practically two hundred calories
of food value. It is called a perfect food because
it contains all the principals.
The following is a list of food principals and
some common foods under each :
12
TRUE FOOD VALUES
PROTEIN
CARBOHYDRATES
Lean meat
Flour
Fish
Sugar
Eggs
Starch
Cheese
Macaroni
Dried peas
Crackers
Navy beans
Rolled oats
Cottage cheese
Bread
Sardines
Cocoa
Lobsters
Potatoes
Walnuts
Almonds
Dried beef
Peas
Peanuts
Beans
Fat
Cod fish
Lard
Corned beef
Butter
Lean ham
Olive oil
Bacon
Cottolene
Currants
Bacon
Prunes
Almonds
Chocolate
Chops
Oat meal
Olives
Dried beans
Gelatine
Peaches
The mistake is often made of serving foods
containing the same value at the same meal.
In serving fats, do not use too rich desserts.
In serving lean meats, blend richer foods.
In serving pork, use acid fruits, such as apples.
Vegetables, such as beets, cabbage, and cauli-
flower, may be used with potatoes.
In serving pork, one starchy vegetable is suffi-
cient.
The cheapest and best food is that which fur-
nishes the largest amount of nutriment at the
least cost.
AND THEIR LOW COSTS
Milk should enter largely into the diet of chil-
dren. It contains casein, or flesh-forming mate-
rial ; cream and sugar, which are heat-producers ;
mineral salts, for the bony structure ; and water,
as a solvent for all the other materials necessary
in nutrition. It should be used with discretion,
however; not drunk immoderately, but taken
slowly as food, after the pattern given by Nature.
Milk, when taken, is a fluid; but as soon as it
meets the acid of the gastric juice it is changed to
a soft, curdy, cheeselike substance, and then must
be digested, and the stomach is overtasked if too
much is taken at once. A large glass of milk
swallowed suddenly will form in the stomach a
lump of dense, cheesy curd, which might even
prove fatal to a weak stomach. Under tlie action
of the stomach this cheesy mass will turn over
and over like a heavy weight ; and as the gastric
juice can attack only its surface, it digests very
slowly. This same milk, however, taken slowly
or with dry toast, light rolls, or soft, dry por-
ridge, forms a porous lump, through which the
gastric juice can easily pass and which breaks up
as the stomach turns it over. Milk should be
shghtly salted, and eaten with bread-stuffs or
sipped by the spoonful.
TRUE FOOD VALUES
Milk and Eggs
Milk, eggs, and whole wheat are perhaps the
three most essential foods that we have. It is
on milk that the human race makes its greatest
growth. The fuel value of one pound of milk
(about a pint) is three hundred and fourteen
calories, while one pound of eggs (about eight in
number) would give six hundred and seventy-
two calories. The milk would contain fifteen
grams of protein, the eggs sixty-one grams; the
milk eighteen grams of fat, and the eggs forty-
seven and six-tenths grams ; the milk twenty-two
and seven-tenths of carbohydrates, and the eggs
none. The eggs are, to speak plainly, a more
concentrated food, as milk is about eighty-five
per cent, water. On the other hand, much larger
quantities of milk can be taken. In comparing
food values all things must be considered, for
bare figures alone are apt to be misleading. With
these facts in mind, it may be said that, weight
for weight, the actual food value of the e^s is
a little over twice that of milk.
The food value of two slices of wheat bread,
three eggs (boiled or fried), an ounce of butter,
a pint of milk, is sufficient to furnish an ample
breakfast for a laboring man. A pint of cofifee
max be used to supplant the milk if preferred.
I
I
A
CHAPTER III
The Energy Value of Meat
"Meat is the muscle of some part of the ani-
mal," says Samuel Schmucker Sadtler. in his
book. "Chemistry of Familiar Things."
"The muscles consist of bundles of microscopic tubes
bound together with connective tissue, called collagen,
and this includes more or less fat.
"When carving at the table meat should be cut across the
grain in as thin slices as possible, not to give people slim
helpings, but to cut the microscopic tubes into many sec-
tions so the gastric juice can attack them with as much
exposed surface as possible."
If the tubes have not been cut into shoes in
carving, they will take much longer to digest.
Meat is more easily digested when it is hghtly
cooked, as it is soft and more easily acted upon
by the gastric juice.
The nourishing power of food is measured in
calories, and from three thousand five hundred
to three thousand seven hundred calories of
energy per day are required by most people.
The following table showing the nourishing
values of meat was prepared by Professor C. F.
Langworthy, United States Government expert:
TRUE FOOD VALUES
VASicry POUND
Beefsteak 1090
Brisket 1495
Chttck, including shoulder lOOS
Chuck rib 920
Flank 1255
Loin 1155
Loin, sirloin bull 1115
Loin, porterhouse 1110
Loin, sirloin steak 1130
Neck 920
Plate 1450
Ribs 1370
Rib, rolls 1015
Rib, trimmings 1015
RAs, cross 1305
Round 835
Rump 1^5
Shank, fore 1285
Shank, kind 770
Shoulder and clod 1075
Forequarter 1135
Hindguarler U30
Sides 1145
Soup stock 170
Beef Organs
Brain 555
Heart 1160
Kidney '. 520
Ktdney .
Beef live
Marrow 3955
Sweetbreads 825
Suet 3540
Tongue 740
Scraps 2580
Roast 1620
Pressed 1610
AND THEIR LOW COSTS 17
Round steak 840
Sirloin steak 875
Loin steak 1300
Beef, Corned and Pickled
Brisket 1385
Flank 1665
Plate 2025
Rump 1270
Corned beef 1395
Spiced beef 2390
Tongues 1030
Tripe 270
Veal, Fresh
Breast 840
Chuck 610
Flank 910
Leg 670
Leg, cutlets 705
Loin 790
Loin, with kidney 770
Neck , 670
Rib 775
Rump 1050
Shank, fore 605
Shank, hind 615
Shoulder 580
Shoulder and flank 975
Forequarter 710
Hindquarter 735
Side, with kidney 715
Veal Organs
Heart 720
Kidneys 585
Liver 575
Lungs 530
Lamb, Fresh
Lamb chop 1475
Breast or chuck 1350
i8 TRUE FOOD VALUES
Hind leg 1300
Loin, Without kidney and tallow 1540
Neck 1375
Shoulder 1590
Forequarter 1430
Hindquarter 1170
Side, without tallow 1300
Lamb, Cooked
Chops, broiled 1665
Leg, roasted 900
Lamb, Canned
Tongue, spiced and cooked 1010
Mutton, Fresh
Chuck 2715
Flank 2065
Leg, hind 1085
Loin, without kidney or tallow 1815
Neck 1420
Shoulder 1245
Forequarter 1595
Hindquarter 1495
Side, including tallow 1520
Side, not including tallow 1560
Mutton, Cooked
Mutton, leg roast 1420
Mutton, Organs
Heart 845
Kidneys 440
Liver 905
Lungs 495
Mutton, Canned
Corned 1500
Tongue 1465
AND THEIR LOW COSTS 19
Pork, Fresh
Park chop 1S3S
Chuck ribs and shoulder 163S
Flank 1065
Ham, fresh 1700
Head 1990
Headcheese 1790
Loin chop 1655
Loin, tenderloin 900
Middle cuts 1825
Shoulder 1690
Side, lard and fat included 2780
Side, not including lard, etc 2505
Clear backs. 2970
Govemment statistics show that the average
income of the average American family is $15.90
week, or $827.19 a year, each family consisting
of five persons. This means an income of $2.27
a day, inclusive of Sundays and holidays.
These data were obtained from two thousand
five hmidred and sixty-seven families, comprised
of thirteen thousand six hundred and forty-three
persons, selected from different parts of the
United States. The average expenditure of a
family for all purposes was $768.54, leaving a
surplus of $58.65.
The average amount expended in one year is
as follows: Food, $326.90; rent, $117.41; fuel
and light, $40.38; clothing, $107.84; insurance,
$20,97; furniture and utensils, $26.31; periodi-
calSj $8.35; amusements, $12.28; sickness and
JO TRLE FOOD VALUES
tlOAth» $^.54: church, lodge, and other dues,
$igAK>; lupiors and tobacco, $23.37; miscella-
nctu\s» $.15 KV
Uiuviui i4* l^K>r statistics placed average of
t>no hundiTil iy>r cent* in 1913 (price of foods-
si ulVs^ tor cij::ht \Tars. as follows:
i^i; 81.9
Vm 842
I^W 88.6
1^10 92.9
lUII 91.9
Wi 97.4
W.S : 100.
l^U 102.
Smoked Ham
The hind IcRs i>{ a pig, when salted and
»tiuikr(l» arc callcil ham» We broil, fry, roast,
boil, atui iKiko hanu The edible portion of ham
if* forly and three-tenths per cent, water; thirty-
cijjht juul cif;:ht-tcnths per cent, fat, and sixteen
Htid otic-tcnth per cent, protein. Smoked ham
furnishes Due thousand eight hundred and sev-
enty-five calories of energy per pound.
Dried Beef
Dried beef, eaten with eggs or creamed, is a
tasty dish. It is fifty-four and three-tenths per
cent, water ; thirty per cent, protein, and six and
six-tenths per cent. fat. Dried beef has little
nutritive value. It supplies only eight himdred
and ten calories of energy per pound.
I
CHAPTER rV
Diet and Health
Physiology teaches us that food is that sub-
stance which, when properly introduced into the
body, builds tissue, restores waste, and furnishes
heat. These are the three principal functions of
food, which should be performed. The second-
ary function of food, however, that of social
enjoyment, should not be neglected.
A table that is attractive in appearance and
congenial companions serve to render more
effective the primary purposes of food.
Food may be divided into four classes :
1. Nitrogenous foods, or proteins, which
nourish the muscles, brain, nerves, and tendons,
and furnish some heat.
2. Starchy foods and sugars, commonly called
carbohydrates, which nourish the fatty tissues,
and furnish heat.
3- Fat foods (oils), which take but little part
in tissue-building, but are fundamentally heat-
producers.
4. Mineral foods — sodium chloride, or com-
22 TRUE FOOD VALUES
mon salt, lime, phosphorus, iron. etc. — whidi
are particularly useful in nourishing the bones
and teeth, aid digestion, and are necessary in the
translations of the fluids in the body.
Calorie is a term used to designate the quan-
tity of heat afforded by a food product during J
the process of digestion. The unit of measure I
is one gram of water (fifteen grains) : the luiiti
of temperature is one degree centigrade (one 1
and eight-tenths Fahrenheit). A calorie, there-
fore, measures the quantity of heat which will I
raise the temperature of one gram of water one j
degree centigrade.
When a food is completely burned in the body,
the same number of calories is produced as if it '
were burned in a calorimeter. It will be seen '
that fat burned in the body produces the same
number of calories as fat that is burned outside
the body in a calorimeter. The same may be
said of sugar and starch.
It may well be said that food is the fuel of the i
human system, and that man is made up of the -j
sum total of what he eats.
What food is and its true purpose is a study '
well worth while, for health efficiency and length
of life depend on the food you eat.
How important, then, it is to select, combine.
AND THEIR LOW COSTS 23
and proportion your food according to occupa-
tion and the season of the year.
There has lately been established in the Health
Department Building, in New York, a restaurant
which makes a study of food in relation to
efficiency.
The bill of fare furnishes more information
about the relation of diet to health than was ever
before packed into so small a space. Every day
there is a liberal supply of dishes, ready cooked,
with the amount of nutrition in each described ;
that is, how much protein they contain, how
much fat, and how many carbohydrates. The
little menu card also tells the customer how many
calories a day he needs.
Another interesting feature of the menu,
besides the names of the dishes that are ready,
are two different luncheons, each furnishing the
same food value, but differing from each other
in price.
The following, for example, is the list fur-
nished for one day ;
Low-cost Luncheon, Balanced Ration
CALO- FROTEItl
PRICE QUANTITY KIES GRAMS
Tomato soup 5e. 'A pint 150 3.00
24 TRUE FOOD VALUES
CALO- FBOTEIN
PRICE QUAHTIry RIE5 GEAllS
Ice cream 5c. 2 heaping to-
blespaons 270 60
WkoU^heai bread 2 slices 140 S.S
■wiih butter ^ ounce 110
ISc 1020 31.0
High-cost Luncheon, Balanced Ration
Tomato soup Sc. 'A pint 130 3.0
Potted roast 20c. 3yi ounces 250 20.0
Creamed spinach
with egg 5c. 2 heaping ta-
blespoons SS 2.0
Gingerbread 4c. 2 ounces 220 3.5
Coffee 4c. I cup
Whole-Tvheat bread 2 slices 140 5.S
with butter V^ ounce 110
38c 905 Ma
It is a difficult matter to make people e£
according to a set rule, particularly if the foe
does not happen to be just what the individuj
may wish for at the time; but introducing th
element of cost, together with the actual eff
ciency of each article on the bill of fare, cannc
help but create a favorable impression.
The wise choice of food in relation to healt
can hardly fail to interest the ordinary man, an
when it is shown, in black and white, with matht
matical precision, how such a choice will reduc
the cost of living, we are more than likely t
find ourselves looking on it with favor.
CHAPTER V
Nearly Half a Man's Wages Goes for Food
According to recent investigations by the
United States Bureau of Labor more than forty
per cent, of the income of the average working-
man's family is expended for food.
The claim is made after inquiry into the con-
ditions prevaihng in two thousand seven hun-
dred famihes in twenty-four different States.
The mere fact that the average workingman
spends so much of his income in such a manner,
when he could get the same amount of nourish-
ment, or even more, at a much lower cost, is
pitiful and appalling. Another fact brought for-
ward in the investigation referred to is that the
more intelligent and well-to-do the housekeepers
are, the more economical they are in the purchase
of food supplies. Many a mechanic's wife in-
sists upon having the best sirloin steak, while the
wife of a man who has many times the income
of the mechanic may be satisfied with the cheaper
cuts.
It is a singular fact, especially pertaining to
TRUE FOOD VALUES
mcars of &1I kinds, that the price per pound has
little, if any. relation to the nutritive value, A
ixjund of steak costing fifty cents contains no more
niitriti\-e elcnients than a pound of a cheaper cut
costing half the amount ; and if the latter is intel-
ligently cxx>ked, it will be quite as appetizing and
equally cffcctiw.
The report also shows that the average Ameri-
can mechanic is a great meat consumer, perhaps
too great a one. and this may accoimt for the
large percentage of income expended for food.
Wilh the .American mechanic alive to the evils
of a too-much-nieat diet and the economical
methods of preparing the tasty and edible cere-
als, vegetables, and lentils, the percentage of
income expended for food may be greatly re-
duced, also the percentage now spent on physi-
cians' and drug bills, and a corresponding in-
crease in health and longevity result.
Not long ago experiments were made by the
Boston Science School along the line of cheap
living. From these investigations it was shown
that it was possible to live comfortably, if not
luxuriously, on sixty-seven cents a day. Meals
were prepared for twenty-two cents, and, what is
more to the point, eaten with apparent relish
by unbiased persons.
i Dy unoiasei
d
AND THEIR LOW COSTS 27
In addition, the chemical constituents in the
food were carefully weighed and measured, and
it was found that a sufficient amount of proteids,
fats, and carbohydrates existed in the twenty-
two-cent meal to support men working with the
customary expenditure of force.
The meal, as planned, was afterwards served
by Dean Russell, of Columbia University, who
gave it to a party of six of his friends. The teach-
ers in the department of domestic science laid out
the program and the students did the cooking.
The cost of materials was two dollars and two
cents, from which was deducted the value of the
food not actually consumed. This brought the
total cost down to one dollar and twenty-eight
cents for six people.
The menu and prices follow ;
Grapefruit $0.26
Baked haddock 58
Hollandaise sauce 10
Potatoes on the half-shell 13
RoUi 17
Butter .08
Pickles 04
Tea .02
Lettuce 16
Wafers .01
Cheese 10
Pineapple sherbet 2A
Angel cake 13
30 TRUE FOOD VALUES
The diastase of malt is, as has l^en said, stip-
posed to change the insoluble starch in these
cereal foods into more soluble forms. If sufficient
malt were used under the right conditions,
siderable portion of the starch would undoubted!]
be thus transformed. This does not appear to be
the case in the majority of the preparations which
claim to be predigested. In most of the malted
cereals very httle of the starch is converted into
any soluble form other than dextrin, and the dry
heat of cooking produces at least a part of that
change. Certainly the cJaims made for most,
brands, that the carbohydrates are completely of
largely predigested, are quite unwarranted. Fur-
thermore, it must be remembered that if the cereal
foods are thoroughly cooked at home before serv-
ing, the proportion of soluble or at least gela-
tinized carbohydrates formed will be fairly high — ■
certainly as high as or higher than in the predi-
gested foods designed to be eaten raw. Malt has
a characteristic taste which is relished by many,
and on this account the malted cereals are often
liked. Their use helps to add variety to the diet
which is generally admitted to be desirable.
It is interesting to note that a product
appearance and taste very closely resembling
of the granular, specially prepared breakfast fi
ient ^
:on^H
I
AND THEIR LOW COSTS 31
may be made at home by dipping small pieces
of whole-wheat or graham bread into a dilute
mixture of glucose and malt, drying in an oven,
and crushing. Yet it would doubtless not be
worth while to prepare such foods in the house-
hold. Any stale bread, however, may be dipped
into a little molasses and water, dried from twelve
to twenty-four hours in the warming oven of aii
ordinary range, then crushed, and served like the
granular brands of breakfast foods. Many tests
have been carried on with such home-made break-
fast foods, and they seem to be quite as appetiz-
ing as the preparations which they resemble and
which sell for twelve or fifteen cents a pound.
If the labor of cooking must be taken into
account, and strict economy is needful, crackers
in milk may well be substituted for the ready-
cooked breakfast cereals. It is a well-known fact
that crackers are similar to the regular breakfast
foods in composition, and at average prices fur-
nish more nourishment for the same amount of
money. Nor should it be forgotten that as a
rational, palatable, and economical dish bread*and
milk ranks very high.
In the diet of young children cereal foods are
of much value. The cereal breakfast foods, when
they agree with the children, are wholesome and
32 TRUE FOOD VALUES
reasonably economical articles. When eaten, as
is usually the case, with milk or cream, they are
an important addition to the diet. The ill effects
sometimes noted may usually be avoided if exces-
sive amounts of sugar are not added. Dates or
figs, which are sometimes cooked with cereals,
not only are palatable and wholesome, but also
offer an easy way of varying the cereal dish.
Cereal breakfast foods of different sorts are
also valuable foods for the aged, as, when prop-
erly cooked, they are soft and easily taken care
of in the digestive tract. They are often pre-
ferred to more hearty foods, and their use is
certainly rational.
In invalid dietetics cereal foods are, of course,
almost indispensable, and the standard flours and
meals and the more modern prepared breakfast
and special cereal foods all find their place, either
when cooked in ordinary ways or for the prepara-
tion of gruels or other special dishes.
Cereal Substitutes for Coffee
Cereal products as coffee substitues have thus
far proved a complete failure. Few coffee lovers
will admit that *Tostum'' or other cereal substi-
tutes equal or even resemble true coffee in flavor.
A bulletin issued by the United States Depart-
ment of Agriculture says :
AND THEIR LOW COSTS
33
1
I
"A few contain a little true coSee. bat for the most part
they appear to be made of parched grains o£ barley,
wheat, etc, or of grain mixed with pea hulls, corncobs, or
wheat middlings. It is said that barley or wheat parched
with a little molasses in an ordinary oven makes something
indistinguishable in flavor from some of the cereal coffees
on the market. The manufacturers claim that they make
a harmless, unstimulating substitute for coffee, hardly to
be distinguished from it in flavor and yielding ranch
greater nourishment at lower cost. The bulk of the infu-
sion of cereal coffee is seen to be water, and so the
nutritive value must be correspondingly low. Skimmed
milk is about twenty times as nutritious. The cereal sub-
stitutes are undoubtedly cheaper than the real article,
costing as they do from ten to twenty cents per pound
less than the coffee berry, though much more expensive
than home-parched rye or corn. For those who, for any
reason, cannot drink true coffee, the cereal coffee fur-
nishes a harmless substitute, but the nutritive value of the
infusion is hardly worth considering in the ordinary diet.
"If strict economy is necessary, it would perhaps be wiser
and probably just as pleasant to use the old-fashioned
'crust coffee,' made by steeping the toasted or browned
broken crusts of white, brown, or preferably 'rye and
Indian' bread in hot water, and then straining until com-
paratively clear. Parched corn, rye, or sweet potatoes, and
other old-fashioned cofiee substitutes may also be used."
A Word About Cooking
Thoroughness of cooking is a factor which has
1. a bearing upon digestibility. It not only makes
the cereals more palatable, but also breaks down
the walls of indigestible cellulose, which surround
the starch grains and other nutrients, and pro-
duces other changes so that the digestive juices
^fean work on the nutritive ingredients more effec-
^Bvely. Poorly cooked cereals are less palatable
34 TRUE FOOD VALUES
than the same dishes well cooked, and may cause
indigestion and be really harmful. When the
partially cooked preparations are used care should
be taken to insure sufficient recooking before serv-
ing. The majority of the ready-to-eat brands
are apparently thoroughly cooked.
In the selection of cereal breakfast foods the
consumer may be guided by the results of the
analyses of disinterested chemists, by the digesti-
bility as determined by actual tests, by cost, by
taste, by economy, or by the observed effects of
the goods upon individuals. It seems fair to
conclude that the chemical composition, consid-
ered in connection with digestibility and cost, fur-
nishes a satisfactory guide for selection, due
attention being paid to palatability and individual
preferences.
All things considered, the cereal breakfast
foods as a class are nutritious, convenient, and
reasonably economical foods, and worthy of an
important place in the diet when judiciously com-
bined with other foods.
Eggs
Eggs contain everything needed to make bone
and flesh, but they are too concentrated to be
taken as the sole element of diet, for the system
requires waste.
The digestibility of the egg is increased by
beating it up with water, milk, or other liquid.
In a chart brought out by the United States
Department of Agriculture is shown the food
value of eggs and cheese, and the energy-
producing value of eggs measured by the number
of caiories to a pound. A man requires about
three thousand seven hundred calories of energy
a day ; a woman three thousand two hundred.
Cream cheese 1885
Collage cheese 495
Egg, ■white of 245
Egg, yolk of 1650
Whole egg 695
Eggs, boiled 765
BmUd whiles 2S0
Boiled yolks 1?0S
American pale cheese 2055
n red cheese 2165
38 TRUE FOOD VALUES
ninetj'-fn-e calories of energy per pound. It is
seventy- three and seven-tenths per cent, water,
fourteen and eight-tenths per cent, protein, ten
and tivc-tcnths per cent, fat, and one per cent,
ash. .'\n egg should not be boiled more than two
minutes. The longer it is boiled, the harder it
becomes to digest, although some physicians claim
that an egg boiled for twenty minutes is easier
to digest than when boiled ten or fifteen minutes.
The Egg. White and Yolk
Eggs particularly recommend themselves to the
housekeeper because of their high nourishing
value, and the many ways in which they can be
prepared for the table. Eggs are not so economi-
cal as milk, judged from the nourishment stand-
point, but except when their price is very high,
they are less expensive than meat. The fuel
value of the yolk measures one thousand six hun-
dred and fifty calories per pound, and the white
affords only two hundred and forty-five calories
per pound of nourishment.
Omelet, No. i
6 '99S, vihites and yolki
beaten separately
'A pint of milk
6 teaspoons com starch
1 teaspoon baking-powder
A little salt
I
AND THEIR LOW COSTS 39
Add the whites, beaten to a stiff froth, last.
Cook in a little butter.
Omelet, No. 2
First, have fresh eggs; to each egg add one
tablespoon of milk; whip thoroughly. The pan
must be so hot that the butter will melt instantly.
Pour the egg and milk into the pan. If the fire
is right the whole will cook in one minute. It
will cook after it has left the pan. Begin at one
side and carefully roll the edge over and over
until all is rolled up. Turn on a hot plate and
I serve immediately.
Omelet, No. 3
Take four eggs, separate them ; beat the whites
very stiff. To the beaten yolks add one-half cup of
milk and a little salt. Heat the spider very hot,
grease with a little butter, turn the eggs in, cook
quite dry, then set in oven until it grows light.
Soft-boiled Eggs
Place the eggs in a warm saucepan, cover with
boiling water. Let them stand where they will
keep hot, but not boil, for fifteen minutes. This
method will cook both whites and yolks.
It is poor economy to limit your family in
I It is poor
L.
I
40 TRUE FOOD VALUES
respect to eggs. There is nothing more nutri-
tious, and even at four cents each they are cheaper
than meat. They may be served in such an unlim-
ited variety of ways that one should never tire
of them. Although a perfect food, they are not
intended to be eaten exclusively, any more than
other foods. They are one of the most highly
concentrated forms of food, and, being wholly
destitute of starch, should be eaten with bread
or rice.
Do not use a fresh-laid egg; by that is meant
one that has been laid within ten hours. The
white does not become thick or set imtil after
that time has elapsed, and it cannot be beaten
stiff.
Eggs for poaching or boiling are best when
thirty-six hours old. Eggs with a dark shell are
richer and have larger yolks than those with a
light shell.
Hard-boiled Eggs
Cook eggs for twenty* minutes in water just
below the boiling point for use in any receipt
which specifies hard-boiled eggs. The yolk of
an tgg cooked ten minutes is tough and indigest-
ible ; twenty minutes will make the yolk dry and
mealy. Then it may be more easily rubbed
AND THEIR LOW COSTS 41
smooth for salad or other mixtnres, and more
quickly penetrated by the gastric juice.
If the shell of an egg be cracked before boiling,
pierce several small holes in the large end to keep
the contents from bursting out at the crack.
When Eggs Are Unsafe
Eggs undergo deconqx)sition very readily.
Infertile eggs will keep somewhat longer than
fertile eggs. Incubation begins very rapidly if
the weather is warm. After incubation begins,
decomposition proceeds very rapidly, unless the
egg has been chilled — ^in which case it becomes
a dead egg. A dead egg will rot verj^ fast, hTce
a dead hen ; and a sick egg is very unwholesome.
Examine a perfectly fresh egg, and see how
easily and quickly it comes out of the shell. Now
an egg that does not come out of the shell readily,
that sticks together, and the yolk of which, when
forced, breaks and rolls around, has had an attack
of a disease similar to peritonitis. It is an in-
fected egg, and should not be used
CHAPTER VIII
False Economy
No matter how cheap a thing is, if you do not
need it, you waste money in bu3ring it.
The first cost of meat is not the only thing to
l>e considered in determining the final cost. A
Hamburg steak, which is made from chopped
meat, can be nicely cooked in ten-minutes' time,
while the same meat, if cut into blocks and made
into a stew, will require an hour and a half. The
cost of fuel and time consumed, if time has any
\'alue, as it should have, must be added to the
price of the meat to get the final cost.
Remember that there are many cheap meats
tliat cook quickly and give just as much nourish-
ment as a steak at fift)*^ cents a pound. A pound
and a half of round steak, put twice through the
meat chopper and made into a roll or cannelon,
may be baked in thirty minutes. The same
amount of sirloin steak would cost fifty cents a
potmd and require fifteen minutes to broil. The
round steak would cost twenty-five cents a poimd.
Never buy a cent's worth more than can be
used.
TRUE FOOD VALUES
43
The impression that vegetable products are
much cheaper than animal is by no means true,
Cottolene and "Crisco" are no cheaper than tal-
low and lard. A good quality of olive oil is
quite as expensive as good butter. Green peas,
out of season, rival the salmon that goes with
them. Mushrooms may properly be considered
the high-water mark of a useless food. In spite
of the beef trusts, the cheaper animal fats are still
among the least expensive sources of human
energy.
To live well at small cost, it is false economy
to purchase dry groceries in small quantities.
Purchase a sufficient amount at a time to last
the month through.
Perishable foods should be purchased at least
every two or three days.
Never buy poor fruit because it is cheap — ^you
will find it dear at any price. There is no econ-
omy in purchasing more fruit than you can use
up in a day or two. If the fruit is ripe and fit
to eat, it will begin to decay before being used.
What you would save by buying in quantity you
lose in quality, for specked or inferior fruit is
neither appetizing nor healthful.
It is false economy to buy canned goods when
yoo can get a fresh article. Buy fresh vegetables
I
(
i
r
% 44 TRUE FOOD VALUES
■y
' and prepare enough one day to last for two;
this way you will have a better table and will sa
considerable money.
T
j ; It is always important, and more particular
' so at the present time, when the high cost of li
«: I ing must be considered, that we know somethii
4 I
.1 I
11^"
E\
definite regarding cheap and nutritious food
When we stop to consider the price paid the pr
ducer, and the cost to us, the consumers, it is tin
for us to get down to bottom facts, to return
the simple life.
Dr. Wiley, in an article on the economy <
•^ nutrition, says that we pay three himdred p
cent, more for the cereals which have unforti
nately taken the name of "breakfast foods," ths
the cost of production and their nutritive vah
justify.
The amount of money paid in this country f(
labels and containers for foods sold under brar
names has assumed enormous proportions. Th
.jjgj expense has to be borne by the purchaser of the!
* foods from the retail dealer.
Pure foods are, as a general thing, largely d(
void of flavor — the white of an egg, for instano
or any other clear protein, or any fat, or ahy cai
bohydrate except sugars.
Experience is said to be a good monitor. "W
AND THEIR LOW COSTS
45
need abundant food, enough to cover our living
expenses and our work, and no more. Our food
should be good, that is, it should be fresh, well
cooked, appetizing, and digestible.
Digestion may be afEected by various tempo-
rary mental causes, vis: If we are cross, or
overtired, or in a hurry, have unpleasant thoughts,
or there is discussion of disagreeable matters at
the table, it will be impaired.
Whatever goes wrong with the food between
the dealer's shop and the stomach is our own
fault.
As a rule we shall do best to stick to the old-
time foods, on which our race has thrived since
the time of Adam, with cautious excursions into
the new and unproved methods of diet. For the
normal individual it is enough to eat at leisure
what he likes best in the way of good foods. As
a rule, the appetite is a safer guide to follow than
CHAPTER IX
Shall We Eat Meat?
These are the beasts which ye shall eat: The ox, the
sheep, and the goat; the hart and the roebuck, and the
fallow deer and the wild goat, and the pygarg and the
wild ox, and the chamois. — Deuteronomy 14:4-7.
With the amount of theoretical and practical
literature on food, it is not a difficult matter for
persons interested in the subject to discover for
themselves by experiments the diet that is best
suited to their needs. The better the quality of
food, the better the effects produced. Unfor-
timately, in our country at the present time, the
best foods are comparatively expensive, such as
choice meats, game, poultry, fish, fruit, and veg-
etables. It will be noticed that more talent and
intellectual strength are generally fotmd among
people who use meat liberally than among those
who live principally on farinaceous food. What-
ever merits vegetarians may claim for their diet,
they cannot produce a single talented or hand-
some vegetarian, born of vegetarian parents in
England, America, or Germany.
It is an established fact that children educated
TRUE FOOD VALUES
47
in charitable institutions, where they are chiefly
fed on cereals, rarely develop into talented or
handsome men and women. In fact, a prepon-
derance of cereal food deteriorates body and
mind. There is no evidence to prove that a vege-
tarian diet is better for our climate than the usual
mixed diet. On the contrary, the many deaths
among vegetarian teachers of late proves that
vegetarianism, as practiced at present, is a danger-
ous dietic experiment. Because some young peo-
ple are in apparent health on a vegetarian diet
cannot be considered adequate proof of the
theory, for the digestive organs of the young are
usually strong. When children are weak, vege-
tarian foods have proved to be much more harm-
ful than the usual mixed diet.
We are told that people of middle age and
past should eat sparingly, and they are particu-
larly cautioned against the use of meat, especially
red meat {any kind of beef), on account of its
causing an excess of uric acid, and increasing the
tendency to hardening of the arteries (arterio-
sclerosis). Dairy food, milk, meat broth, and
milk puddings are recommended as their staple
diet.
The true value of meat has not been sufficiently
recognized by the public, for the reason that it
t
I
■I •!
i. J
'Wh.
48 TRUE FOOD VALUES
has been used with other foods, which have mini-
mized its beneficial effects. If eaten by the nor-
mal individual, with vegetables, tomatoes, and
lemon juice, it has a vitalizing and rejuvenating
effect upon persons past middle age. Meat pro-
duces physical and mental energy and vegetables
prevent the formation of an excess of uric acid,
and they also keep the excretory organs and the
blood in a healthy state. Tomatoes clear the
brain, although this is not generally realized, and
lemon juice, if used in place of salt, assists di-
gestion.
When we stop and think that meat has been
considered a necessary food for the hiunan
race since the earliest Biblical days, we might
ask ourselves whether it would be a wise
proceeding on our part to alter the plans of the
Creator.
Elderly people need not curtail their daily
rations as they grow older; they may eat until
satisfied, provided the right foods are eaten. To
remain in good condition physically and mentally,
we must eat sufficient to make up for the daily
expenditure of nerve force.
There is no virtue in denying one's self neces-
sary food.
Animals cannot do good work and keep in
AND THEIR LOW COSTS 49
good condition unless they receive a proper
amount of food.
It has been clearly proved that the majority of
ailments incident to old age are prevented or
remedied in proportion to the amount of meat
and vegetables which the individual can properly
assimilate.
mm . ^ 1. *
CHAPTER X
Food Experts
Food experts would have us believe that they
understand the processes of digestion, absorption,
and elimination as thoroughly as a watch expert
understands the mechanical action of a watch.
They wisely discuss the various constituents of
flesh, wheat, milk, etc, as if it were in their power
to produce artificial flesh, etc, with ease. They
discuss the process of digestion as if they really
understood it.
The fact of the matter is that our greatest
scientists understand but little of the process of
digestion, for the simple reason that they do not
understand the secret of life. They cannot
explain why the human stomach can digest the
stomach of an ostrich or an elephant, and yet not
digest itself. They explain that it is the life of
the stomach that prevents its self-destruction, but
tkey icahnot' c^lain what , ttis lif e is. Similarly,
they 'do tiot underhand* tfe .fe^ food values of
meat, eggs, milk, etc. They can make artificial
milk which contains all the chemical properties
TRUE FOOD VALUES 51
and the correct proportions of real milk ; but let
them feed this artificial milk exclusively to a
human being or to animals and they will kill the
subjects of their experiment. Tests with arti-
ficial milk on animals have proved this.
With these facts before me, I cannot become
very enthusiastic over the food values of many
of the prepared and concentrated foods which
flood our markets, especially when I have good
reason to believe that many such foods contain
strong stimulants, intended to arouse the nervous
system and excite the blood circulation. Until
we really discover the secret of life, I believe it
is best to eat the foods which we have been eating
for centuries— foods that have made every cell
in our bodies. We should follow our instincts.
If a certain food does not agree with us and gives
us pain, let us look upon such pain as a warning
of Nature. If we obey these warnings, we need
not bother our heads about the chemical proper-
ties of food.
What Doctors Do Not Know
The wonderful processes which go on in the
nourishment of the tissues of the body remain
to-day much of a mystery. It is useless for sci-
ence to undertake to explain the causes. We
52
TRUE FOOD VALUES
know only that they operate through established
laws of physical chemistry which are unalterable.
The wonderful combinations which are produced,
by which inert matter is converted into the living
tissues, are of so complex a nature as to be totally
beyond the reach of the most expert chemists and
physicians.
Human physiology has taught us that the tis-
sues of the body are wonderfully variable in their
composition, and that they possess in their cells
a selective power to take from the blood current
such materials as may be most suitable for their
needs.
The ordinary individual would best not bother
himself about such complex matters as the char-
acter of the proteins he consumes, as long as he
does not neglect any of the natural foods and con-
fine himself to some one particular or exclusive
form of diet. If he wishes to remain on the safe
side and yet adopt any exclusive diet, it should be
composed largely of one of the estabhshed foods,
such as milk or wheat, which are found capable
of sustaining life.
Perfect digestion depends to a great extent
upon perfect cooking; and on perfect cooking lies
the possibility of the body's absorbing the nutri-
ment it requires. Food that is r
the possibd
ment it rec
AND THEIR LOW COSTS
53
wasted, and waste products clog the body and
cause inefficiency.
A normal person should avoid the tendency to
"pamper" or "spare" the digestive organs, in
searching for foods that are digestible ; the stom-
ach, hver, and intestines need exercise as well as
the rest of the body. While they should not be
overloaded with fats and rich dishes, they should
not, on the other hand, be given a diet of eggs,
milk, or "predigested" foods, or. as a natural
consequence, they will become weakened.
Do you know how wrong eating causes disease ?
Over ninety per cent, of all sickness originates
in the stomach or bowels.
This is not to be wondered at when we take
into consideration the number of feet in the intes-
tinal tract, which act as a repository for germs
of almost every conceivable kind, through the
medium of what we eat and drink. The system
becomes infected in consequence and we develop
typhoid fever, inflammatory rheumatism, and a
thousand and one other ailments.
Many foods, harmless in themselves, when
eaten in combination with other harmless foods
produce a chemical reaction and literally explode.
CHAPTER XI
OuvE Oil, the Purest Food Known
In considering the nutritive elements that are
disclosed by an analysis of given foods, we must
bear in mind what proportion of these values will
be expended in converting the food into blood.
This is the only sensible plan by which we can
arrive at the actual nutritive value of any given'
food.
The rightful conclusion, therefore, is that the
highest nutritive value is found in the foods which
are rich in nutritive elements, free from poison-
ous matter, and which contain but a small amount
of effete matter. If tlieir physical character ren-
ders them easily assimilated, their nutritive value
is still further enhanced.
There is a form of food that conforms very
closely to these specifications, and we may justly-
consider it among the highest in nutritive value
of all the foods used by man.
This food is olive oil.
Every particle of it is food, not waste matter.
There is no ninety per cent, of water, as in vege-
I
TRUE FOOD VALUES
55
tables; no thirty to sixty per cent, of water, as
in eggs or meat ; no vast bulk of indigestible mat-
ter that must be excreted — nothing but food.
Again, pure olive oil is the purest food known.
There is no contamination from soil or water, as
in vegetables; no uric acid or lingering diseases,
as in meat ; no poisonous ptomaines.
Again, olive oil is so easily assimilated that it
may be "eaten" through the skin. The cutaneous
capillaries absorb it eagerly and carry it into the
circulation, where it is manifested in a short time
in the increased number of hemoglobins of the
blood, resisting the process of cell destruction and
building up new tissue.
The value of olive oil is not in its heat-
producing qualities, as is generally supposed, but
it is primarily a blood-maker and a tissue-builder,
and is specially called for in every form of mal-
nutrition or malassimiJation. It also has, aside
from its food value, a decidedly beneficial action
upon the entire intestinal tract.
In speaking of the benefits to be derived from
the use of olive oil, I mean the absolutely pure oil,
and not that adulterated with cotton seed or any
similar substance. To guard against substitution
and adulteration, insist on having one of the sev-
eral leading brands of California olive oil.
CHAPTER XII
Vagaries
Many vagaries are prevalent regarding our
diet, what it should be, and what it should not
be. It would seem that a man can live on any
wholesome food which he likes and can digest,
and which has not too much water in it for him
to get his day's fuel out of three or four poimds.
The source of a people's food does not seema
to make the slightest difiference in its mental and!
moral qualities. The Eskimos, who live entirely ^
on meat and often eat ten pounds at a meal, are
the most peaceful of mankind. The Armenian
massacres, however, the Balkan atrocities, and J
the Russian pogroms are the work of those who,J
are practically vegetarians.
The Yale teams train on beef and mutton, Thel
Greek athletes, who were equally good men, 1
trained on barley, figs, and olive oil.
In the old days the messenger service from
Madras to Bombay and Calcutta was by means i
of men on foot, who did sixty miles for a day's
work and kept it up, a thousand miles at .
stretch, on a diet of rice.
TRUE FOOD VALVES
57
In the race of the allied armies to Pekin, the
Japanese soldiers fairly ran away from the Euro-
pean regiments, and that on a diet of boiled rice
and dried fish.
In China a tea-carrying coolie, for a day's
work, packs a hundred and fifty pounds over forty
miles of road. His diet also is of rice.
The famous porters of Asia Minor walk off
with a quarter of a ton on their backs, and nothing
but bread and dried fruit in their insides.
The Chilean miners, who are judged among
the strongest laborers in the world, do their work
on boiled beans and bread.
The winner of the great race from Dresden to
Berlin, in 1902, was a corresponding clerk, thirty
years of age, who had been tied to his desk nine
hours a day, and had done most of his walking
on Sundays. He had been a vegetarian for ten
years; and for six months before the race had
left off eating eggs, milk, cheese, and butter as
well. His training diet was two meals a day of
crackers, bread, marmalade, fruit juice, Quaker
oats, nut butter, and bromose.
The corresponding stunt of the British Isles is
to walk from Land's End to John o' Groats, a
distance of nine hundred and eight miles. The
last record for this feat was held by a young
58 TRUE FOOD VALUES
workman named Allen, who covered the distance
in a little less than seventeen days, and did one
himdred and forty miles in the last two. Allen
is a man somewhat radical in his views, who
sleeps out of doors, and feeds on bread, oatmeal,
and vegetables, with a little fruit.
i The men nurses of the Battle Creek Sanita-
; rium, all of whom are vegetarians, were matched
in an endurance test against some student ath-
letes for holding the arm extended horizontally
at full length. The nurses came out distinctly
ahead. Several went beyond one hour, while one
stopped at three hours and twenty minutes, more
from boredom than from fatigue.
Mr. Horace Fletcher, who begins his day's
work at four in the morning and eats nothing
until noon, when over fifty years of age, put in a
week with a Yale boat crew in training, and held
his own with the lads. His diet was only cereal,
milk, and maple sugar, costing eleven cents a
day.
CHAPTER XIII
Easy Ways to Prevent Waste
"Waste not, want not," is the motto which
should be hung in every kitchen. Every kind of
food left over can be utilized in some way.
Of course, in using "leftnDvers" something new
must be added.
Tough steak may be finely chopped, seasoned
with salt, pepper, and onions, and fried in little
cakes.
A nice stew may be made of the pieces of cold
beef. Cut them into small pieces and cover with
water, boil till tender, add an onion, carrot, pota-
toes, a little turnip, a spoonful of rice, pepper,
and salt' Serve with slices of toasted bread.
Scraps of veal, mutton, lamb, or lean pork,
alone or all together, make a fine meat pie, or,
finely chopped up. may be heated in tomato sauce.
Remnants of fowl of any kind may be served
with cream sauce, hashed with a dash of mustard
and served on toast, or used as sandwiches. The
bones of fowl slowly simmered in water for a
ft long time give the foundation for a rich soup.
6o
TRUE FOOD VALUES
onion and mustard, and use for sandwiches. ■>
scrambled eggs, or in hash. Horseradish makes
a good seasoning for this.
Cold potatoes may be fried, mashed, creamet
and used in salads.
Other vegetables may be used in hash or st
or as a vegetable salad.
Cold beans and com warmed up in milk n
a fine succotash.
Cold rice may be made into a pudding, or
in muffins and griddle cakes.
Make hash and balls with left-over fish. Chop
cold oysters finely and add to poultry dressing.
Dry and pound all stale bread, and use for rollioj
croquettes and fish in.
To boil cracked eggs, put a teaspoonful of s
in the water, and the whites will not com
through.
To remove egg stain from silver, rub with I
wet rag dipped in salt.
Before squeezing a lemon, heat it thoroughM
first, and nearly double the amount of juice will
be obtained.
To avoid waste in cooking potatoes, take tha
up as soon as they are done. Of course, it i^
important to begin to cook them at the proper
time. When boiled, baked, fried, or steamed.
J
AND THEIR LOW COSTS 6i
they are rendered watery by continuing to cook
after they reach the proper point. For this rea-
son potatoes, to bake or boil, should be selected
so as to have them nearly the same size. Begin
with the largest first, and continue to select the
largest until all are gone. Be careful that the
water does not stop boiling, as this will make the
potatoes watery. Never boil them hard, as it
breaks them. When peeled, they boil fifteen min-
utes quicker. The secret of having potatoes mealy
and palatable is to cook them rapidly. Steam
until the skin cracks and a fork can easily pene-
trate the center. If not to be served at once, con-
tinue steaming, as they become solid sooner than
when boiled. New potatoes should always be
boiled in two waters, and old ones are also better
for it.
In making broth it is a great mistake to assume
that the nearly tasteless mass of fibers which is
left undissolved by the water has no nutritive
value. This tasteless material has been found to
be as easily and completely digested as the same
weight of ordinary roast. It contains nearly all
the protein of the meat, and, if it is properly
combined with vegetables, salt, and flavoring
material, makes an agreeable as well as nutritive
food.
62
TRUE FOOD VALUES
The cheapest foods, generally speaking, arc 1
those which can be secured in bulk.
I purchased what purported to be a pound of
bacon, sliced and put up in glass jars, paying
thirty-five cents for it. A side of bacon can be
purchased for eighteen cents a pound. 1 was pay-
ing seventeen cents for the brand.
I have been using in my family a well-known
preparation of wheat. It is sold for ten cents a i
package, which is supposed to contain one pound;
but on the package in small letters, it is stated; i
"This package contains five ounces net weight."
At this rate a pound costs thirty-two cents.
Wh^t costs about two cents a pound.
CHAPTER XIV
Why Folks Grow Fat
People are too stout mainly for two reasons :
They eat too much and exercise too little ; there
is some defect in their oxidation apparatus.
Such persons have an abnormally powerful
"sweet tooth"; but a fondness for sweets is a
symptom of and not a cause of the obesity.
For normal individuals sugar is a good digest-
ible food. In healthy children a fondness for it
does not cause obesity or indigestion. Normally
sugar is too easily oxidized to be stored up as
fat or adipose tissue.
Fat in the body is not derived so much from
the consumption of fats and oils in the food as
from carbohydrates, like starch and sugar.
The consumption of one ounce a day more than
the system requires for actual expenditure of
energy, would, in six months' time, increase the
bodily weight about ten pounds.
However this may be, the most common cause
of obesity is excessive eating together with a lack
of sufficient or real exercise. As a rule this class
of individuals does not know how to take exercise.
64 TRUE FOOD VALVES
That form of obesity coming on after forty,
associated with florid cheeks, due to the dilated
blood vessels of the face, should serve as a
warning signal of approaching arteriosclerosis ■
(hardening of the arteries).
It is a difficult matter to make people realize
the danger of overheating, and the penalties
incurred, namely, high blood pressure, hardening
of the arteries, and premature old age, often ,
called the A, B, C of prosperity — ^apoplexy,
Bright's disease, and cardiac degeneration.
Active physical exertion that brings into play i
the muscles of the body is the rational and only '
method for oxidation, and this must be kept up
to prevent the accumulation of piled-up fuel. For
the average person four miles a day, rain or shine,
should be the rule — -not a lazy man's walk, but
a quick, energetic movement that will start the
perspiration. A regularly laid-out course of gym-
nastics, or physical culture exercises, is particu-
larly adapted to the reduction of the excessive fat
desposits about the hips, back, chest, and abdo-
men. Of course, if there is any marked weakness
about the heart muscles, the exercises must be
carefully graduated by the physician according
to the heart's efficiency.
Another very efficacious measure is to keep the
AND THEIR LOW COSTS
6S
bowels open, and to see that the liver is perform-
ing its functions properly. Many, if not most,
persons have the false notion that if the bowels
are kept open by dosing with physic, the liver will
take care of itself. If the judicious use of fruit
and the proper diet do not remedy the constipa-
tion, instead of resorting to active cathartics, it
is better to seek the aid of Nature's remedy in
some of the natural spring waters, such as Con-
gress Springs, Hunyadi Janos, Pluto Water, etc.
Another very decided help in these cases is
fasting. The human stomach is none the worse
for a complete rest for three or four days, not-
withstanding the foolish notion that it is danger-
ous to skip over a few meals now and then.
One good scheme of reducing weight is to eat
but one kind of food at a meal. This is not rec-
ommended for any one in poor health, but for the
hearty obese.
It is much easier to get along with a small
amount of starches and sugars if a little fat food
is taken than if not. Crisp bacon is one of the
most digestible forms of fat to eat, and is cer-
tainly one of the most satisfying.
CHAPTER XV
Useful Hints
Endeavor to avoid waste either in food or3
coal. Some cooks will make a rich soup or savory I
stew out of fragments that a wasteful one rejects J
as useless.
Poverty does not in any way prevent skill, and I
skill in preparing food means better living at less J
cost.
Economy in buying does not mean buyir^ I
cheap foods. It means the wise selection of such I
foods as your purse will allow and those best J
suited to the occupation of your family.
Meat is the most expensive and extravagant of 1
all foods. Save every bit that is left over and *
make it into a dish for another meal.
Remember that pure molasses, honey, and
maple syrup are wholesome foods, and often a
meal supplemented by biscuits and honey, or mush ■
and syrup, instead of the usual heavy desert, is|
not only more wholesome, but more enjoyable!
and certainly more economical.
Sugar is a source of quick energy. Give your J
TRVE FOOD VALVES
(-7
child a little pure candy and some coarse oatmeal
crackers after school, and he is furnished with
quick energy in an absolutely harmless form. Do
not give candy or sweets just before a meal, for
the appetite may be sated and the child refuse
his regular food.
No matter whether the income is large or small,
the balanced ration can always be maintained.
Remember that all expenses beyond a certain
point are for flavor and luxuries rather than for
necessities.
To Freshen Vegetables: — Unless vegetables
are taken direct from the garden, they are always
improved by freshening in clear, cold water. This
is especially true of cabbage, cauliflower, lettuce,
cucumbers, and pie-plant. If new potatoes are
soaked thus, the work of scraping them is made
much easier and the potatoes themselves will be
found mealier. Onions should always be put in
cold water before cooking In order to remove the
acrid part of the vegetable.
Cheese, cabbage, fish, and baked beans should
never be put into the refrigerator, They all leave
an odor of which it is difficult to rid the refriger-
ator, and they also flavor the food.
Cooked foods of all kinds should be cooled
before they are placed in the refrigerator.
68
TRUE FOOD VALUES
Articles of food made of gelatin or of milk
should be kept covered, as both absorb not only
odors but germs.
Brine in which articles for pickles are to be •
stored should be strong enough to hold up an egg.
A generous pint of coarse salt to one gallon of |
water is the usual proportion.
To Keep Eggs : — Place two inches of wood |
ashes in the bottom of a tin pail. In this, stand ]
on the small end as many fresh eggs as you can I
easily, without letting them touch. Sift over |
them two inches of ashes and adjust another j
layer of eggs. When the pail is full, cover it I
tight, and place it in a cool cellar. The eggs will I
keep perfectly all winter. This is an easy andi
perfectly satisfactory method of keeping eggs.
Buying Meats in Midsummer
In planning the meat for the day, bear in mind
the fact that in hot weather all meats (especially
the flesh of young animals), fish, shell fish, eggs,
milk and cheese should only be used when per-
fectly fresh, and even then should be watched
most carefully.
Therefore, buy in small quantities and 1
extra precautions in the cooking. During g
heat, you cannot be too careful in examining I
your purchase before cooking.
AND THEIR LOW COSTS 69
When a joint shows signs of taint, cut off the
affected part and make sure that the remainder
is quickly washed in vinegar and water, and it
will be quite sweet.
Because of these midsummer difficulties, it is
just as well to bear in mind the derivation of the
much-talked-of "ptomaine" poisoning. Gruesome
as it is, it is better to study it as a preventive
measure than to realize it as a painful, if not
fatal, experience. So here it is : The term is
derived from the Greek word, ptotna, a corpse,
as the poisonous compounds known as "pto-
maines" are found in dead bodies.
Because of this, buy only small meats (veal is
at its best in the spring), that can be cooked
immediately, fish that, like Caesar's wife, is
"above suspicion," smoked and salted meats, and
eggs which, boiled hard, make a substantial salad
with mayonnaise dressing and as omelet afford
an agreeable vehicle for meat (minced ham),
vegetables (com, tomatoes, mushrooms, etc.),
and fruit, as in apricot omelet.
If you are near the water buy fish freely, for
many varieties are then at their best, some of
which are not available at all in the winter except
in a most inferior form due to long distance
transportation and cold-storage risks. There-
TO TRUE FOOD VALUES
fore, bake bluefish and mackerel, and utilize the'|
remnants by muulding them with gelatin.
To Preserve Lemons: — Put them into .
crock and cover with water. They will keep inl
winter two or three months.
Preservation of Flour : — Flour should notf
be kept in a storeroom or pantry where there is!
cooked food, as it readily absorbs odors. Igno- 1
ranee of this fact accounts for poor bread oftener |
than does an inferior quality of flour.
Keep it in a cool, dry, airy room, where it isl
not exposed to a freezing temperature, or to one I
above seventy degrees. Always sift before using. I
It should not be kept in a place where there are 1
onions, fish, vegetables, decaying, or other \
odorous substances, or in a damp room or cellar. '
Molasses will run out of a measuring-cup
quickly if the cup is first dipped in cornstarch.
Deep-fat Frying: — In various experiments
carried on to ascertain whether deep-fat frying
or sauteing (frying in a small amount of fat)
is preferable, the former method has proved to
be more economical and the products more digest-
ible, because at least a fourth less fat is absorbed
by the foods. To be fried in deep fat, foods mustj
contain enough egg to coagulate them instantlyj
AND THEIR LOW COSTS 71
(as fritters), or else be coated with a thin layer
of egg or dissolved gelatin (as croquettes). The
surface is then instantly sealed, and the fat will
not be absorbed to any great extent.
"The kitchen should be a frank and friendly
part of the house." — Thoreau.
Fine-grained sugar makes better cake than
coarse-grained.
Bread flour may be used in place of pastry fiour
for cake-making, provided two tablespoonfuls of
cornstarch are substituted for two tablespoonfuls
of flour in each cup.
It takes one and one-third cups of powdered
sugar to equal a cup of granulated sugar, and
one and one-half cups of brown sugar to equal
one of granulated sugar.
One half of a cup of cottonseed oil, less one
tablespoonful, is equal to one half-cup of butter.
In many common recipes sour milk may be
substituted for sweet milk, using, instead of the
baking-powder called for in the recipe, one-half
the quantity of bicarbonate of soda. One pint of
thick, sour milk will require a level teaspoonful of
bicarbonate of soda to neutralize it.
One-fourth of a cup of butter plus three table-
spoonfuls of lard equals one half-cup of butter.
Water in which potatoes have been boiled may
7^ TRUE FOOD VALUES
be used as a suitable substitute for sweet milk in
making cake.
If a cake is sticky, it is because it has not been
sufficiently baked or because too much sugar
was used.
AND THEIR LOW COSTS 75
There are none so independent as those who
make their own yeast.
The best home-made yeast is that made from
the potato. The grated raw potato is to be pre-
ferred to the boiled potato, and the yeast is made
in much less time. Old potatoes are better than
new for yeast, because they contain more sugar.
The really essential points are that the water
shall be boiling, so that all the cells of the potato
shall be acted upon. The salt and sugar assist
in the fermentation, and the hops and ginger
serve to prevent the yeast from souring, by check-
ing the fermentation before all the sugar is con-
verted into alcohol. Porcelain or granite kettles
should be used for boiling the hops and potatoes,
as iron or tin causes the yeast to turn dark-
colored.
The yeast for starting must be perfectly fresh,
and never added until the boiling mixture has
become lukewarm, or the plant will be killed. It
must be kept warm, and stirred several times
while rising, and the next day put away in glass
jars that have been well scalded. Keep in a cool
place, and always shake or stir well before using.
Raw-potato Yeast
Ji £Up flour 3 raw potatoes
% cup sugar I to 2 quarts boiling water
1 tablespoott salt 1 cup yeast
76 TRUE FOOD VALUES
Have at least three quarts of water that is boil-
ing. Mix the flour, sugar, and salt in a bowl,
grate the potatoes as quickly as possible, and mix
them at once with the flour. Pour the boiling
water over the grater, and rinse off the potato
into the bowl, using perhaps a pint of water at
first. Mix the water thoroughly with the potato
and flour ; then add, slowly, enough more boiling
water to make it the consistency of thin starch.
If it does not thicken, pour the mixture into a
double boiler or granite pan, and let it corae to
the boiling point, stirring well to keep it from
sticking. Put through a strainer and let it cool.
When lukewarm add the yeast. Cover slightly,
and keep in a warm (not hot) place, until light
and covered with white foam. After it begins
to rise, beat it well a number of times, as this
makes it stronger. When well risen, put it Into
wide-mouthed earthen or glass jars. Reserve one
cupful or more in a small glass jar for the next
yeast-making.
This yeast will keep well for two weeks, and
makes the finest kind of bread.
This receipt for making yeast can be varied by
using boiling hop-water. Steep one-fourth of a
cup of loose hops five minutes in three pints of
water, and strain into the potato and flour. Or
AND THEIR LOW COSTS
77
the flour may be left out, using more potato or
less water. Many think it an improvement to
mix one teaspoon of sifted ginger with the flour,
sugar, and salt. The hops and ginger will make
the yeast dark-colored, but it will not be per-
ceptible in the bread.
There are other ways of making yeast, but
none that possess any advantage over the raw-
potato yeast just given.
Bread
Give us this day our daily bread.— Matthew 6: 11.
Wheat is the greatest and most important of all
foods. About one hundred million tons are
grown in the world every year, yet a third of
this immense amount is wasted in the milling of
white flour. For every pound of wheat that is
milled, a third of a poimd is wasted in order to
get the flour white. This third that is wasted
contains all the vital elements of the grain, and
for the need of these missing elements millions
have suffered the severest penalty.
Nature has provided in a grain of wheat fifteen
important elements that are needed properly to
nourish the human body. There is no sense in
removing ten or twelve of these elements in mill-
ing simply to produce a product that is pleasing
78
TRUE FOOD VALVES
to the eye. Food value is what is needed, not '
color.
The fibrous part of the entire wheat is very
important as a laxative in the food. The outer
covering of a grain of wheat is Nature's remedy
for constipation.
How true it is that vanity sometimes has more i
to do with the high cost of living than other j
conditions.
Water Bread
2 qHorts sifted (new-process} fiour
I teaspoon salt
1 tablespoon sugar
1 tablespoon butter, or lard
Vi cup liquid yeast, or,
Yi cake compressed yeast, dissolved t» J^ cup n
1 pint lukewarm water
Sift the flour, and fill the measure lightly. ■
Turn it into a large bowl holding about four ]
quarts. Reserve one cup of flour to add at the [
last if needed, and to use on the board. Mix the
salt and sugar with the flour; rub in the shorten-
ing until fine, like meal. Mix the yeast with the
water. If compressed yeast is used, dissolve i
half of a cake in half a cup of water. This ii
in addition to the pint of water to be used in J
mixing. Pour the liquid mixture into the center J
of the flour, mixing it well with a strong spoon. I
Scrape the dry flour from the sides and bottoml
AND THEIR LOW COSTS
79
of the bowl, and turn the mass over and over
until no dry flour is left. If too soft to handle
easily, add a little more of the reserved cup of
flour. If too stiff, add more water. Knead for
half an hour or until perfectly smooth. Cover
and let it rise until it doubles its bulk. Cut it
down, by bringing a knife up through the dough;
let it rise again. Divide into four parts, then
shape into loaves, putting two in each pan, or re-
serve some for biscuit. Cover and let it rise again
to the top of the pan. Bake in a hot oven for
nearly an hour.
Milk Bread
1 pint fttilk, scolded and coded
1 tablespoon butter, melted in the hot milk
1 tablespoon sugar
Ifi teaspoon salt
J5 cup yeast
6 or 7 cups fiour
Measure the milk after scalding, and put it in
the mixing bowl ; add the butter, sugar, and salt.
When cool, add the yeast, and then stir in the
flour, adding it gradually after five cups are in,
that it may not be too stiff. Use just enough to
knead it. Knead until smooth and elastic.
Cover; let it rise till light; cut it down; divide
into four parts ; shape into loaves or biscuit. Let
it rise again in the pans. Bake forty or fifty
minutes.
8o TRUE FOOD VALUES
Parker House Rolls
1 pint boiling milk Yi cup sugar
1 tablespoon lard }4 yeast cake
Put in a bowl and thicken as thick as griddle
cakes. Do this early in the morning and let be
until noon, then stiffen with flour and let rise
until four or five o'clock. Then knead and roll
out about a half-inch thick and spread with warm
butter. Then cut in cakes and let rise another
hour. Bake.
CHAPTER XVII
Something about Breads
With good bread or rolls for her table the
housewife may laugh at unexpected company;
but without these nothing, however' fine, will
make a pleasant meal.
Raisin Bread
Place a pint of milk and a pint of water in a
saucepan and bring to the boiling point. Cool
until lukewarm, then add a cake of yeast, dis-
solved in a half cup of lukewarm water. Add
four cups of flour and a teaspoon of sugar. Beat
well and let stand to rise. When very light add:
2 iabUspoons butter
1 salt
1 cup r
Knead with flour enough to handle well, form
into loaves and bake when the loaves are more
than double in bulk. Bake forty-five minutes.
Coffee Cake
To make the sponge, take a cup of milk, two
teaspoons of sugar, a half yeast cake dissolved in
a fourth of a cup of water, two cups of flour.
82 TRVE FOOD VALVES
Beat well and let stand until light, or better over '
night. Add :
%.cttp melted butter 2 beaten eggs
H cup sugar 1 teaspaonful salt
'/i cup milk
3 or 4 cups flour, to make a dough to knead
Let rise again until light, spread with softened
butter, sprinkle with sugar and cinnamon, and
when light bake, in a moderate oven.
■ Tea Rolls
Add two cups of flour to a cup of scalded milk
when it is lukewarm, beat well, and add a yeast
cake softened in a quarter of a cup of water.
When well risen, add :
J4 cup melted butter 2 eggs
1 teaspoon salt A grating of nutmeg
2 more caps flour
Knead well and let rise in a warm place. Shape
into small rolls, put into a buttered pan and set
to rise, well covered. Bake in a hot oven fifteen
minutes.
Nut Cakes
Beat two eggs and stir into them a cup of light
brown sugar and two tablespoons of flour. Add
a cup of nut meats chopped fine. Spread the
mi.xture in a very thin layer on a well-greased tin
and bake ten minutes, or until Ughtly browned.
ased tin ^^M
rowned. ^^M
AND THEIR LOW COSTS 83
Maple Brown Bread
1^ cups rye meal 1 cup pure maple syrup
W cups com meal 1 heaping tablespoon
lyi cups graham flour shortening
1 level teaspoon salt
1 rounding tablespoon baking-powder
Add hot water to make consistency of ordinary
brown bread. Steam at least three hours.
Oatmeal Bread
Scald one cup of rolled oats with one and one-
half cups of boiling water. Let stand until part-
ly cool, then add :
1^ teaspoons salt 1 scant cup molasses
1 cup milk
1 yeast cake, dissolved in % cup warm water
Add enough bread flour to mould. Mould and
let rise over night. In the morning mould again,
divide into three loaves; let rise until about
doubled in size, and bake about forty-five min-
utes in medium oven.
Rye Bread
1 pint rye flour 1 teaspoon salt
Yi pint com meal 2 teaspoons baking-
Yn pint flour powder
1 tablespoon butter
}i pint milk
Sift rye flour, com meal, flour, sugar, and salt
together, and powder. Rub in butter, add milk,
and stir thoroughly. Bake in moderate oven
forty-five minutes.
84
TRUE FOOD VALUES
Scotch Scones
Z cups rolled oats yi cup sugar
1 CHp wheat flour Y^ teaspoon salt
% teaspoon saUralus
Mix dry in a bowl, add two rounding table-
spoons of drippings, or lard, or butter. These in-
gredients must be thoroughly rubbed together for
several moments until very fine. Add enough
sour milk to make a dough sufficiently hard to
roll. This should be thoroughly kneaded, rolled
thin, and cut into desired shape with a sharp
knife or cutter. Place on pan in a moderately
quick oven and bake a nice brown. When cool,
these should be fine and crisp.
Gkaham Muffins
2 cups graham flour
1 cup w
1 cup while flour
2 tablesp
1 cup sour milk
1 leaspoo
1 egg
If you use sweet milk, omit the soda and use
two level teaspoons of baking powder.
Cream Muffins
Cream a half cup of butter with a fourth cup
of sugar; add a beaten egg. Sift together.
2 eups fiour 3 teaspoons baking-
3 teaspoons baking powder
•/i teaspoon sail
Add these to the first mixture alternately with
AND THEIR WW COSTS 85
three-fourths of a cup of milk. Stir in a cup of
stewed, stoned prunes which have been cut in
pieces. Bake in warm, buttered muffin pans.
Rice Muffins
Sift three cups of flour with four teaspoons of
baking powder, one teaspoon of salt, and two-
thirds of a cup of sugar. Add :
2 eggs, well beaten Yi cup melted shortening
Yi cup cooked rice Ji cup currants
Ij^ cups water
Mix well and bake in hot, buttered mufFin pans.
Scotch Shokt-brzad
2 cups bread flour Yi cup light brown
1 cup butter sugar
A few grains of mace
Work all together with a spoon, fork, or the
fingertips, until thoroughly blended. Line a shal-
low, round, or square pan with paper, and pat in
the short-bread about an inch thick. Bake in a
moderate oven until delicately brown, about
thirty minutes, and when half cool, mark in
squares.
Breakfast Muffins
Dissolve half a teaspoon of bicarbonate of soda
in a tablespoon of warm water, and add it to a
half pint of thick sour milk. Separate two eggs,
86 TRUE FOOD VALUES
beat the yolks, add the sour milk, and stir in
quickly one and a half cups of flour and a half
teaspoon of salt. Beat thoroughly, and fold in
the well-beaten whites of the eggs. Bake in
greased muffin pans, in a quick oven, twenty min-
utes.
Digestibility of Different Kinds ob" Bread
The question is often asked, "What kind of
bread furnishes the greatest amount of digestible
nutrients ?"
Among the earliest and most famous experi-
ments made to test this question are those con-
ducted by Meyer and Voit, of Munich, about
forty years ago. They used different kinds of rye
and wheat bread, and reached the conclusion,
which all later work has verified, that the digest-
ibility of bread depends upon its lightness.
The work done at the Maine and Minnesota
experiment stations throws much light on the
comparative value of different kinds of bread.
Many experiments were made to learn how gra-
ham, entire wheat, and patent flours compare in
digestibility. The flours used in these compari-
sons were milled from the same lots of wheat,
and mixed and baked in the same way.
The results all show that patent flour yields to
AND THEIR LOW COSTS 87
the body a larger proportion of its nutrients than
the kinds which include more or less of the bran.
Of the protein in bread made from standard
patent flour, 88.6 per cent was found to be actu-
ally utilized by the body, as against 82 per cent
from entire wheat and 74.9 from graham. Of
the carbohydrates, 97.7 per cent from the stand-
ard patent, 93.5 per cent from the entire wheat,
and 89.2 per cent from graham were utilized. Ap-
parently, then, as regards the digestibility of the
more important nutrients, the patent flours are
superior to those containing bran. It is interest-
ing to notice that the digestibility of these three
kinds of bread varies in the same order as the
lightness of the loaves. The patent flour makes
the most porous loaf, next comes the entire
wheat, and last of all the graham.
The claim is made that the coarser flours,
owing to the particles of bran or some other prop-
erty, often increase the peristaltic action of the in-
testine and thus tend to prevent constipation.
This to a certain extent is true, but the claim of
superiority on the basis of nutritive value is not
warranted. Certainly no plea can be made for
them on the ground of economy, for entire wheat
and graham flours are not cheaper than white
flour.
88 TRUE FOOD VALUES
Experiments similar to those with the flotirs
mentioned have been made with different grades
of patent flours. It was found that the percent-
ages of digestibilitj- differed very Httle, and that J
as far as nutritive value is concerned the cheaper I
grades are fully as good as the more expensive. '
The bread made from them is as light as that
from the finer flours, but not quite so white and
appetizing. A\1iere rigid economy is necessary J
the cheaper grades can be safely used.
When the selling price of bread and the cost of \
its ingredients are compared, the results are quite
striking. In two experiments made in New Jer-
sey it was found that two lots of bread made from .
materials costing, respectively, $2.28 and $2.56tl
were sold for $5.86 and $6.08. This represents aJ
profit of 116.5 P^r cent over the cost of the ma-
terials, or, to put it in dollars and cents, the baker
received $216.50 for bread the materials of whi?h
cost him $100. In Pittsburgh the average in- J
crease in price over the original cost was no per.l
cent. Even subtracting from this the cost of I
labor, rent, fuel, etc., the profits of the baker were I
so high that, to quote from the Pittsburgh report : |
"It would seem that in the case of very poor families
an important pecuniary saving would result if bread were
made at iiome. To the man in ordinary circumstances it
must always be more a question of convenience and taste
i
t
1
1
i
r
h
I
A
AND THEIR LOW COSTS 8g
than of cost. In short, each family can best determine for
itself whether it Is desirable to pay the baker for the
trouble of making the bread and delivering it, or whether
the labor of making and the extra fuel for baking can
best be provided at home."
Hot Bread
Statements of a popular nature are frequently
met with regarding the unwholesomeness of hot
bread. The fact that bread is hot has doubtless
httle to do with the matter. New bread, especially
that from-a large ioaf, may be readily compressed
into more or less solid masses, and it is possible
that such bread would be much less finely masti-
cated than crumbly, stale bread, and that, there-
fore, it might offer more resistance to the digest-
ive juices of the stomach. However, with such
hot bread as rolls, biscuit, and like forms, in
which the crust is very large in proportion to the
crumb, this objection has much less force. There
is then little difficulty in masticating the crumb,
and it is doubtless usually finely divided. The
advantages of toast for invalids is often said to
lie in the fact that the carbohydrates have been
changed into more soluble form by the extra heat-
ing. Only the outer layers are thus changed, how-
ever, unless the bread is dried and browned
throughout. If there is any advantage it probably
comes from the more appetizing flavor of the
90
TRUE FOOD VALVES
toasted bread and the fact that it is more likely
to be thoroughly masticated.
The lightness and sweetness of bread depend as
much on the way in which it is made as on the
materials used. The greatest care should be used
in preparing and baking the dough, and in cook-
ing and keeping the finished bread. Heavy, badly
raised bread is a very dangerous food, and lui-
fortunately very common, and probably more in-
digestion has been caused by it than by all other
badly cooked foods.
As compared with most meats and vegetables,
bread has practically no waste and is very com-
pletely digested. It is usually too poor in protein
to be fittingly used alone, but when eaten with due
quantities of other foods it is invaluable, and well
deserves its title of "the staff of life."
CHAPTER XVTII
Master. I
Why, as 1
ones. "
larvel how the fishi
fn do a-land : the great
live in the sea.
.t up the little
Fish, on account of its abundance, cheapness,
and wholesomeness, is invaluable as an article of
food. It contains less solid matter and more wa-
ter than meat, and consequently may be said to be
less nutritious and less stimulating. However, as
it contains little fat — ^the white varieties par-
ticularly — it is easily digested, and as it has a
large proportion of nitrogenous material, it is
especially adapted to all those upon whom there
are great demands for nervous energy.
Salmon heads the list "of whatsoever hath
scales and fins" in nutritive qualities, and it is
richer than meat. The next in value are fat hali-
but, shad, whitefish, mackerel, bluefish, lean hali-
but, bass, flounder, trout, cod, haddock, cusk. etc.
Red-blooded fish, like salmon, mackerel, and
bluefish, have the oil distributed through the body.
They are very nutritious for those who can digest
them, but are too rich and oily for invalids.
92 TRUE FOOD VALUES
White fish, like flounder, halibut, cod, and had-
dock, have the oil in the Hver, and are more easily
digested. Fish should be perfectly fresh and
thoroughly cooked, or it will be not only indigest-
ible but sometimes poisonous.
All varieties of fish need an accompaniment of
starchy foods, like bread and potatoes ; and white ■
fish need beside to be cooked vi'ith butter or fat to
make them desirable as food. The juices of fish,
shellfish particularly, are of an alkaline nature,
and this renders lemon juice or vinegar a desir-
able condiment as a neutralizing agency.
Frozen fish should always be thawed in cold
water.
It is surprising how few people understand the
preparation of salt fish in the making of fish balls,
or fish and potatoes. The method here given is
that in use by the housewives of Cape Cod, who
certainly are adepts in the art of cooking fish.
Fish and Potatoes
Remove the skin from a salt fish, cut it in pieces,
and soak it in water over night. It should not be
boiled an instant; boiling renders it hard and
tough. It should lie in scalding hot water two or
three hours. The less water that is used and the
more fish cooked at once, the better. Serve with, j
AND THEIR LOW COSTS
93
boiled potatoes, and sauce made of milk thickened
with flour and milk while boiling. Butter should
be put in to melt, or, if one prefers, use salt-
pork fat.
Fish Balls
Cook the fish as above. Chop fine and mix
with hot mashed potato. Add a spoonful of but-
ter and salt-pork fat, also a little pepper. Knead
together and make into balls. Dip them in beaten
egg and fry brown.
Lobster a la Newburg
Cook two cups of lobster meat in three table-
spoons of butter for three minutes. Add salt,
pepper, and one cup of cream, and cook for five
minutes. Add one egg, or two egg yolks, shghtly
beaten, and cook vmtil it thickens. One table-
spoon of Sherry may be used for flavoring.
Boiling is the most wasteful way of cooking
fish, and also the most insipid. To make a boiled
fiiih palatable, a rich sauce is needed for all kinds
except salmon and bluefish. Salmon is very much
richer and more oily than other fish, and for this
reason it is not injured by boiling.
Salmon, bluefish, or a thick piece of halibut are
preferable for boiling. Cod and hadduck, unless
94
TRUE FOOD VALUES
perfectly fresh, are very apt to break or fall to
pieces in boiling.
Six minutes should be allowed for each pound
in boiling. A fish is properly cooked when the
flesh separates easily from the bones.
If the fish breaks when boiling, remove the
bones at once, lay the fish on a platter, and pour
the sauce over it. ,
A very good way of boiling fish is to steep it
for a few minutes in boiling water which has been
quite strongly salted, and to which has been added
two tablespoonfuls of lemon juice ; then put it into
fresh boiling water without salt or lemon juice,
and cook until done. This tends to prevent the
fish from breaking, and gives to the meat a fresh
white look.
A large cod or any whole fish too large for a
small family may be economically used as fol-
lows : Remove the skin and bones from the thick-
est part; stuff and bake. Use the bones and head
for a chowder. Cut the tail end into shces, salt
well, and fry or broil them.
Cod, haddock, cusk, bluefish, salmon, bass, and
shad may be stuffed and baked whole.
Fish bake more evenly and brown better if
placed upright in the pan instead of on one side.
If difficulty is found in keeping them in this posi-
I
AND THEIR LOW COSTS
95
tion they may be kept in place by propping with
stale bread or pared potatoes. If the fish is long
and narrow it may be tied into the shape of the
letter S. To do this run a threaded trussing-
needle through the head, middle of the body, and
tail; then draw the string tight, and fasten the
ends. Fish prepared in this manner will retain
their shape after baking.
In frying pan fish, they should be thoroughly
cleaned and dried, seasoned with salt and pepper,
and covered first with flour or fine bread crumbs,
then dipped in beaten egg, then in crumbs again.
This should be repeated until they are covered
completely.
Stuffing for Baked Fish
1 cup cracker crumbs
1 iollspoon salt
1 saltspoon pepper
1 Uaspoon chopped
1 ieaspoonfui c
This makes a dry, crumbly stuffing. If a moist
stuffing is preferred, use stale bread crumbs, and
moisten with one beaten egg and the butter; or
moisten the crackers with warm water.
Plain Lobster
The simplest way of serving lobster is by many
considered the best. Remove the meat from the
, Salads
Salads are an easy way of disposing of various
odds and ends of cooked vegetables, fish, or meat.
Fresh lettuce, roumaine, cabbage, cress, and
celery, also fruits, combined with salad dressing,
furnish many appetizing and useful dishes.
The oil which enters into these dressings is one
of the best forms of fat we can use and aids in
digestion.
There are three principal salad dressings —
French, boiled, and mayonnaise.
French Dressing
1 jalispoon salt
Y} saltspoon pepper
3 tablespoons olive oil
Mix in order given, adding the oil slowly.
This dressing is suitable for vegetable and egg
salads, and is also used to marinate and pickle a
meat or fish salad. The onion may be omitted,
and lemon juice used instead of vinegar. A tea-
spoon of prepared mustard added to a French
dressing is liked by many.
TRUE FOOD VALVES 99
Boiled Dressing
Yolks of 3 eggs beaten 2 tablespoons melted butter
1 teaspoon mustard or oil
2 teaspoons sail 1 cup cream or milk
a saltspoon cayenne 'A cup hot vinegar
2 tablespoons sugar Whites of 3 eggs, beaten stiff
Cook in double boiler until it thickens like soft
custard. Stir well. This will keep in a cool place
two weeks. Excellent for lettuce, celery, aspar-
agus, string beans, and cauliflower.
Boiled Dressing for Cold Slaw.
'A
cup
vinegar
A teasp
2
teasp
ons sugar
'4 teaspo
'A saltspoon pepp
Boil the above, rub a quarter of a cup of butter
to a cream with one teaspoon of flour, and pour
the boiling vinegar on it. Cook five minutes and
pour over the yolk of one well-beaten egg. Mix
while hot with one pint of red cabbage, shaved or
chopped, or with a mixed vegetable salad.
Mayonnaise Dressing
1 teaspoon mustard Yolks of 2 raw eggs
1 teaspoon Powdered 1 pint olive oil
sugar ' 2 tablespoons vinegar
Vi teaspoon salt 2 tablespoons lemon
% saltspoon cayenne juice
Mix the first four ingredients in a small bowl,
add the eggs, stir well with a spoon. Add the
oil, a few drops at a time, stirring until it thickens.
TRUn FOOD VALUES
If by chance you add too much oil, do not attempt
to stir it all in at once, but take it up gradually.
When the dressing is thick, thin it with a little
lemon juice, then add oil and lemon alternately,
and lastly the vinegar. When ready to serve add
half a cup of whipped cream, if you like. The
cream makes it whiter and thinner. The oil
should thicken the egg almost immediately, and
the mixture should be thick enough to take up in
a ball on the spoon before adding the vinegar.
Should the egg be slow in thickening and have a
curdled appearance, half a teaspoon of the un-
beaten white of egg or a few drops of vinegar
will often restore the smooth consistency. Be
careful not to use too much, as it will make the
dressing thin. The dressing liquefies as soon as
mixed with vegetables or meat ; therefore it
should be made stiff enough to keep in shape until
used.
Lobster coral, dried and pounded to a powder,
will give mayonnaise a bright, red color. Spinach
green, green peas mashed, or chopped parsley will
color it green. Never mix the mayonnaise dress-
ing with the meat or fish until ready to serve, and
then only part of it, and spread the remainder
over the top.
AND THEIR LOW COSTS
The following salads are good and inexpen-
sive; the latter fact will in these times make
them none the less desirable as an article of diet
possessing a certain amount of food value.
Lettuce Saijvd
Pick over and wash each leaf, draining off the
water between two towels. Arrange the leaves in
a salad bowel, the larger ones around the edge
and the smaller in the center. Serve with boiled
dressing or French dressing, or sugar, salt, and
vinegar to taste. Never cut the leaves, as that
causes them to wilt quickly, but tear them apart.
German Potato Salad
Take five or six medium-sized boiled potatoes,
slice thin one-quarter of an onion ; chop all fine.
Pour over this two tablespoons olive oil, three of
vinegar. Salt and pepper to taste. Add a little
chopped parsley or celery salt. Mix all together;
let stand one hour before serving.
Cabbage Salad
Take medium-sized head of white cabbage, cut
in shreds or fine strips, add salt, set in a cool
place.
6 tablespoons vinegar 1 teaspoon made mustard
2 teaspoons sugar 2 eggs
Butter siae of an egg
CHAPTER XX
A Word about Potatoes
The potato is a starchy food that contains
enough moisture in its composition to cook the
starch. This moisture is in the form of a watery
juice, in which is dissolved the nitrogenous mat-
ter, the various salts, sugar, gum, etc. The starch
cells are surrounded and penetrated by this watery
bath. In cooking, the nitrogenous juice is
coagulated, in part at least, by the heat, the starch
granules swe!l and burst, and the starch absorbs
the watery part of the juice. When this stage is
reached, if the moisture has been in the right pro-
portion, all parts of the potato will present a light,
dry, glistening appearance. Every one concedes
that such a potato will not cause digestive disturb-
ance. However, the moisture is not always in the
right proportion. Ripe potatoes and potatoes
grown on a well-drained or sandy soil will, as a
rule, be dry and mealy if properly cooked. Pota-
toes grown in a wet season or in a heavy, damp
soil as a rule contain too large a proportion of
moisture for the starch. Old potatoes that are
AND THEIR LOW COSTS
103
efficiency in diet, the use of salads is especially
important in adding bulk to a meal that has a
main dish of concentrated nourishment. By con-
centrated nourishment we mean a meal or food
the whole of which is practically digestible, with-
out reference to the amount of nourishment it
actually contains. For instance, a loaf of brown
bread contains more heat value than a pound of
eggs, but it contains a large amount of indigest-
ible material, while the entire egg may be said to
be digestible.
Another valuable use of the salad is that it fur-
nishes mineral salts and an acid to the system,
making it a real aid to digestion. Nature is a wise
physician in furnishing the actual organic com-
pounds of such minerals as the system requires,
and seems to be the only chemist that can make
them.
Any green salad plant that is in season may be
used. They are all rich in the mineral salts and
vegetable acids that the system craves, and are in
just the form required.
io6
TRUE FOOD VALUES
potatoes, that is, potatoes that are kept into the
spring and early summer, are better for being
soaked in cold water and peeled before cooking.
Boiled Potatoes
The method and time for boiling potatoes are
the same whether the potato be peeled, partially
peeled, or left with the skin intact. If a dozen or
two ordinary sized potatoes are put on the fire
in a large stewpan, and are covered generously
with boiling water and a cover is immediately put
on the stewpan, they will be cooked to the proper
point in thirty minutes from the time the cover
was put on the stewpan. Small potatoes will cook
in two minutes less time, and very large potatoes
will require about thirty-five minutes' cooking.
If the potatoes are to be boiled in their skins,
wash them until clean and then with a sharp knife
cut a narrow band of the skin from the center of
the potato. Cut a little bit of skin from each end
of the potato. If the potatoes are to be peeled,
use a very sharp knife and remove the thinnest
possible layer. The skins may be scraped off, if
preferred. There are special knives for this pur-
pose. Let the potatoes boil fifteen minutes, then
add one tablespoon of salt for every dozen pota-
toes. When the potatoes have been cooking tiiir^
I
I
AND THEIR LOW COSTS 107
minutes, drain off every drop of water and let all
the steam pass off. They are now ready to serve,
though they will not be injured but, in fact, will
be improved by being kept hot for an hour or
more, if they are well ventilated in such a way
that they dry rather than retain moisture.
When boiled or steamed potatoes must be kept
warm for any length of time, place the stewpan
on the range on a tripod or iron ring, and cover
the potatoes with one thickness of cheese cloth.
This will protect them from the cold air and allow
the moisture to pass off.
Baked Potatoes
Select potatoes having a smooth, unmarred
surface. Wash perfectly clean and let them drain.
Put them in an old baking-pan kept for this pur-
pose—do not crowd them — and put in a hot oven.
If the oven is large and hot and the potatoes of
medium size, forty minutes will answer for the
cooking. On the other hand, if the oven is filled
with cold potatoes, the temperature of the oven
will be reduced quickly and it will require an hour
to cook the potatoes. Baked potatoes should be
served as soon as they are done. If they must be
kept any time after the cooking is completed,
break them in order that the moisture may escape.
io8 TRUE FOOD VALUES
Keep them in a warm oven or covered with \
cheese cloth in a stewpan.
A Word about Spinach
Spinach has Httle food value, but its refreshing
and shghtly laxative quaHties make it a valuable
adjunct to the more substantial foods. It con-
tains little starch and only a suggestion of sugar,
and is therefore one of the vegetables that phy-
sicians include in the bill of fare of many invalids
who require a diet without these carbohydrates.
Like most other vegetables, it is rarely cooked
to perfection, yet it is not difficult to prepare.
Except for special reasons the simplest methods
are the best for this vegetable. No matter how
cheap the raw spinach may be, it is always expen-
sive in two things — labor and butter. It takes a
good deal of time, water, and patience to wash it
clean, and no other vegetable requires so much
butter if it is to be at its best. Where strict
economy must be practiced, sweet drippings from
roast beef or chicken may be substituted for the
butter.
The spinach should be thoroughly washed in
clean waters until there is not a trace of sand on
the bottom of the pan in which the vegetable is
washed. If the spinach is at all wilted, let it stand
I
AND THEIR LOW COSTS J09
in cold water until it becomes fresh and crisp.
Drain from this water and blanch. For half a peck
of spinach have in a large saucepan three quarts
of boiling water and a tablespoon of salt. Put
the drained spinach in the boiling water and let it
boil ten minutes, counting from the time it begins
to boil. When it begins to boil, draw the cover
of the saucepan a little to one side to allow the
steam to escape. At the end of ten minutes pour
the spinach into a colander, and when the hot
water has passed off pour cold water over it. Let
it drain well, and mince coarse or fine, as is suit-
able for the manner in which it is to be served.
One peck of spinach will make about one and
one-half pints when blanched and minced.
Spinach Cooked without W.ater
Fresh spinach, when washed, holds enough
water for cooking. Put the spinach in a stewpan
and on the fire; cover and cook for ten minutes.
Press down and turn over several times during
the cooking. At the end of ten minutes turn the
spinach into a chopping bowl, and mince rather
fine. Return to the stewpan and add the season-
ings, allowing for half a peck of spinach two
generous tablespoons of butter and a teaspoon of
salt. Simmer for ten minutes; or, if very tender,
five minutes will be sufficient.
no TRUE FOOD P'dLUES
Spmach cooked in this maimer will r ttaXo aD
its salts. It will be more laxative and the flavor
scnnig^ I ha" wiien blanched i boiled in water ) .
In young, tender sptmch this is not objectionable,
hot when the overgrown vegetable is cooked in its
uwn moisture, the ^vor is strrjng and iomewl
acrid.
A Word about Cabbage.
e of the relatively targe amount of
phur which cabbage contains, it is apt to be d
digestible and cause tlattaiencc when it is im-
pmperiy cooked. On the other hand, it can be
cooked so that it will be deiicaie and digestible.
It is one of our most useful vegetables, bong
available during the late ^U, winter, and spring
montfis, wIku other green vegetables are difficult
to procure. The quickest and sinrplest methods of
cooking cabbage are the best. The essentials for
the proper cooking of this vegetable are : Plenty
of boiling water, a hot lire to keep the water boil-
ing all the time, and thorough ventilation, that
the strong-smelling gases, liberated by the high
temperature, may be carried o£E in the steam.
Young cabbage will cook in twenty-five or
diirty minutes ; late in the winter it may require
forty-five minutes. The vegetable when done
]
A
AND THEIR LOW COSTS nt
should be crisp and tender, any green portion
should retain the color, and the white portion
should be white and not yellow or brown. Over-
cooked cabbage or cauliflower is more or less yel-
low, has a strong flavor, and is very inferior to
the same dish properly cooked. In addition, over-
cooking is a cause of digestive disturbance.
The Proper Way to Boil Cabbage
Cut a small head of cabbage into four parts,
cutting down through the stock. Soak for half
an hour in a pan of cold water to which has been
added a tablespoon of sah ; this is to draw out any
insects that may be hidden in the leaves. Take
from the water and cut into slices. Have a large
stewpan half full of boiling water; put in the
cabbage, pushing it under the water with a spoon.
Add one tablespoon of salt and cook from twenty-
five to forty-five minutes, depending upon the age
of the cabbage. Turn into a colander and drain
for about two minutes. Put into a chopping bowl
and mince. Season with butter, pepper, and more
salt if it requires it. Allow a tablespoon of butter
to a generous pint of the cooked vegetable. Cab-
bage cooked in this manner will be of delicate
flavor and may be generally eaten without
distress. Have the kitchen windows open at the
114 TRUE FOOD VALUES
shown by a large number of analyses of Amer-
ican food materials by the United States Depart-
ment of Agriculture. The amoimt may be very
small (seven per cent) in such vegetables as
string beans; mediimi (ten to fifteen per cent), in
such vegetables as onions, cabbage, leeks, lettuce,
cucumbers; or high (fifty per cent) in such vege-
tables as beans in pod, pumpkins, and squash.
With tubers, such as potatoes, the average amount
of refuse is twenty per cent, and with such roots
as turnips, thirty per cent.
In preparing vegetables for the table the careful
cook will remove all inedible portions and will
see to it that the total amount of refuse is as small
as is consistent with good quality. Thin paring
of potatoes and other vegetables is an economy
which it is worth while to practice, and is an easy
way of decreasing useless loss.
A "Word about Tomatoes
A half century ago the tomato was a scarce and
expensive article. It was then known as the "love-
apple," from its resemblance in form to the apple
and its ardent color. In those days it was used
largely for decorative purposes, and when used as
a food it was customary to eat it as a fruit from
the hand, sprinkling it lightly with salt or sugar.
There was also a bit of superstition connected
with its use as an article of food, many people be-
lieving it to be unwholesome and productive of
"hiunors," and for this reason eschewing it
ahogether.
Now all this has changed. The physicians tell
us the tomato possesses wonderful medical quali-
ties, its acid acting as an alterative and tonic to
the liver. Farmers in this-country produce them
in immense quantities, while abroad the same tale
is to be told. In fact, in Italy nearly every dish
contains tomatoes in some form, or they are used
as its decoration.
If you have a large family, it is economy to buy
ii6
TRUE FOOD VALUES
tomatoes by the basket, keeping them in a dry,
cool place, and sorting them over each day. In
this way you can select large, firm ones for
slicing, medium-sized ones for baking and frying,
and the less desirables are used for stewing,
flavoring, and sauces.
The month of September is the best time for
pickhng and making ketchup, as the nights are
cool and dewy, and the vegetable does not ripen
so thoroughly or quickly.
If you intend to can tomatoes — and you will if
you practice economy- — do them early, before
they become watery and tasteless. It is imperative
to have solid, good-flavored fruit for winter's use.
A cheap, inferior article is expensive in the long
run.
Many hotise wives serve tomatoes daily during
the season, varying the method of serving so as
to have variety. Always keep a few on ice, as
on hot days they make a most tempting and appe-
tizing dish, provided they are ice-cold.
Crush some ice very fine, put it in a deep dish,
slice a few solid tomatoes and place them in the
center. Mince together one-quarter of a green
pepper, half an onion, and a little parsley, and
spread over the top. Make a French dressing as
follows :
AND THEIR LOW COSTS 117
Put into a bowl a half teaspoon of salt, two
dashes of black pepper and one of red, also a
pinch of sugar. To this add four tablespoons of
olive oil, a little at a time. With a silver fork
beat this thoroughly and rapidly, then, drop hy
drop, add about two tablespoons of vinegar, or
lemon juice, until an emulsion is formed.
The seasoning of tomatoes varies with in-
dividual taste. For general service, a small quan-
tity of sugar is necessary to bring out the flavor
and cut the acid, but too much sugar is to be
avoided.
Broiled Tomatoes
Cut large, firm tomatoes in halves. Place them
on a broiler, skin side up, season with salt and
pepper, and cook them for about fifteen minutes
over clear coals. Serve on a hot platter, with
melted butter.
Fried Tomatoes
Cut into halves six medium-sized tomatoes.
Spread them on a platter, skin side down.
Sprinkle them with flour, put a few bits of butter
on each and some salt and pepper. Into a hot
sauce pan of melted butter, or half lard and half
butter, put the tomatoes, floured side down. Cook
gently over a moderate fire for about thirty min-
iiS
TRUE FOOD VALVES
utes; before turning each piece, sprinkle the top
with flour and seasoning. Use a cake turner if
you wish success. Place them on a hot platter
in the oven. Make a sauce of one tablespoon of
butter, to which, when brown, add two table-
spoons of flour, then a pint of milk or cream.
Cook until smooth and thick, seasoning to taste.
The sugar should be added last.
Baked Tomatoes
Select six large, firm tomatoes. Cut off the
stems and scoop out the seeds. In a bowl mix
one cup of stale bread crumbs, a teaspoon of
onion, one of parsley, a dash of cayenne, and
some salt and sugar. Moisten this mixture with
some butter, stuff the tomatoes with it, put fine
crumbs over the top of each and a bit of butter.
Then place in a hot oven and bake for half an
hour. A cream sauce can be made for these, if
desired, using the recipe for fried tomato sauce.
Scalloped Tomatoes
Take a half dozen tomatoes, put a layer of
these in the bottom of a baking dish, then a layer
of bread crumbs, seasoning each to taste, then a
layer of tomatoes, and so on until the dish is full.
Put bits of butter on top of the dish and bake in a
AND THEIR LOW COSTS 119
quick oven for twenty minutes. Serve in the
casserole in which they are baked.
Macaroni, rice, minced beef, lamb, and fish may
be used in place of the bread crumbs, and each
makes a delicious dinner dish.
CHAPTER XXn
Sweet Peppers
Sweet peppers have recently become one of the
ost papular of vegetables. They certainly make
very delectable dishes. In salads they are in-
valuable, and many attractive side dishes have the
pepper as their basis.
The housewife should learn how to tell a sweet
pepper from a hot one. There are two tests:
First, by the smell ; second, by cutting a piece off
and touching it with the tongue. One taste will
be sufficient, as the hot pepper is very strong and
pungent, and it does not lose its strength in
cooking.
Sweet peppers are both red and green in color,
and sometimes mixed. In selecting them for
stuffing it is advisable to choose those that are
not too long or too thin. The rounder they are
the better they look when served.
Sweet peppers are very popular for garnish-
ing salads and flavoring creamed chicken. They
may be combined with soft cream cheese and
fashioned into balls.
TRUE FOOD VALUES 121
They make an excellent addition to fried toma-
toes. Slice a few strips off a sweet pepper and
put in the pan and you will be surprised at the
effect produced.
Sweet peppers combine nicely with minced
ham. This may be made of the remainder of
boiled or baked ham. Put the ham through a
meat grinder; also some sweet peppers. To three
cups of meat, use one half cup of peppers. In a
deep bowl mix the ham, peppers, and one table-
spoon of parsley. Put this mixture into a deep
baking-dish, sprinkle the top with bread crumbs
and bits of butter, and bake in a quick oven for
thirty minutes.
Stuffed Peppers
Select a half dozen sweet peppers. Cut the
tops off and scoop out the seeds. Prepare a force-
meat of one pint of chopped meat or shredded
'fish, one cup of mashed potatoes or a half cup of
bread crumbs, a tablespoon of parsley, one egg
yolk, a dash of salt, and a few drops of onion
juice. Boiled rice or macaroni may be used in
place of the potatoes. Fill the peppers with the
mixture, sprinkle bread crumbs on top, and bake
in a hot oven for a half hour. They may be fried
in deep fat if preferred.
122 TRUE FOOD VALUES
Pepper Cups
Cut a half dozen sweet peppers in halves. Re-
move the seeds. Fill the cups with a mixture of
two cups of tomatoes (with seeds squeezed out),
two cups of bread crumbs, one tablespoon of pars-
ley, pepper and salt, and a spoonful of sugar.
Sprinkle bread crumbs on top, also a little butter,
and bake in a hot oven for thirty minutes.
Cheese Rings
Use one jar of cream or pimento cheese. Beat
this together with a litltle cream, a few nuts, and
a pinch of salt. Cut the top off a medium-sized
pepper and fill it with the mixture. Let it stand
for an hour or so, until the cheese is firm enough,
then cut it down in thin slices. These pepper
rings are very attractive, and garnish salads and
meat dishes wonderfully well.
CHAPTER XXIII
Macaroni, Spaghetti, and Vermicelli
These are made from wheaten flour mixed
with a small quantity of water. Vermicelli is
used in soup and puddings; macaroni and spa-
ghetti are used as vegetables.
Macaroni is a very nutritious and also an
economical food, and should be used much more
extensively than it is. It should never be washed,
as the boiling water in cooking will better take off
anything that needs to be removed. Always cook
it in boiling salted water until tender, before serv-
ing it in any way. Drain, and pour cold water
over it to keep it from becoming pasty.
Macaroni, No. i
Break one quarter of a pound of macaroni into
three-inch pieces, and put into three pints of boil-
ing salted water. Boil twenty minutes, or until
soft. Drain in a colander, and pour cold water
through it to cleanse it and keep it from sticking.
Cut into inch pieces. Lay the strips on a board,
parallel to each other, and cut through them all at
once. Put in a shallovtr baking-dish and cover
124
TRUE FOOD VALUES
with a white sauce (see page — ). Add half a
teaspoon of salt. Mix two-thirds of a cup of fine
cracker crumbs with a third of a cup of mehed
butter, and sprinkle over the top. Bake until the
crumbs are brown.
If cheese be Hked with it, use half a cup of
grated Parmesan or any other dry cheese. Put
part of it with the macaroni, and mix the remain-
der with the crumbs.
Macaroni, No. 2
Pour a white sauce over the macaroni, and
serve the grated cheese on a separate dish.
Macaroni, No. 3
Mix two hard-boiled eggs, chopped fine, with
the macaroni. Sprinkle each layer with salt and
pepper, and add a httle prepared mustard, if you
wish. Cover with milk and buttered crumbs, and
bake until the crumbs are brown.
Spaghetti
This is a variety of macaroni, only very much
smaller in diameter. It is cooked the same as the
ordinary macaroni, and served the same with
cream or tomato sauce, cheese, and crumbs.
Spaghetti may be served without cutting, if one
AND THEIR LOW COSTS 125
is skilled in the art of winding it around the fork
the same as the Italians do.
Macaroni, if properly cooked, is certainly a
very palatable dish, and is very nutritious. Where
the cost of food is a question of importance to as
many of us as it is at the present time, its use
should be cultivated and appreciated.
With the Italians it forms a large part of their
daily sustenance, and when we take into con-
sideration the great amount of hard, laborious
work that is accomplished by this race in our
country, we cannot doubt that their food, cheap
though it may be, is remarkably sustaining.
CHAPTER XXIV
The Use of Sour Milk
Almost any one can learn to use sour milk. It
possesses a medicinal or therapeutic value for
many, and the manufacturers of the various fer-
ment milk products make the most of this quality
in their extensive advertising.
A favorite luncheon of the Bulgarian peasant
consists of a dish of hot, boiled new potatoes, not
mashed, but just well buttered and seasoned v^^ith
a little black pepper and salt, and a glass or two
of sour milk. The combination is really a good
one, and, together with a vegetable salad and
whole-wheat bread with sweet butter, forms a
most wholesome and nutritious meal on a warm
day.
Some prefer the sour milk cream to the sweet
cream on fruits, as bananas, strawberries, etc. It
should be beaten up slightly after removing it
from the sour milk.
An easy way to make sour milk is to fill a quart
bottle or jar, cork it, and set it away in a warm
place until it "sets." In warm weather it wiH
TRUE FOOD VALUES 127
require from twenty-four to thirty-six hours to
sour. Then it should be set in a refrigerator or
in a cool place until needed. Before using, pour
the milk into a bowl and beat with an egg-beater
until creamy. Prepared in this way it tastes very
much Hke buttermilk.
In the winter the making of sour milk may be
hastened in the following manner : From a bottle
of milk that has previously been soured, take two
or three tablespoons and add it to the sweet milk
before corking the jar. Then put it in a warm
place, and in twenty-four hours it should be ready
for use.
If for any reason the sour milk is not used until
it becomes strong and separates, it can be used in
cooking or made into cottage or Dutch cheese.
To make the cheese, set a pan containing the
nrilk (the cream may be skimmed for use with
fruit) into a cool oven. Do not shut the stove
door. Leave the milk to stand until the curd
separates from the whey- Then turn the contents
of the pan into a muslin bag and hang it up to
drain. When all the whey has drained off, re-
move the contents of the bag, add salt to taste,
and a generous piece of butter or a little sweet
cream. If the oven cannot be used conveniently,
set the milk on the back of a not too hot stove.
i^ TRUE FOOD VALUES
VLaaty nourishing and delicious salads can be
made with the cheese as a foundation. The sour
milk can also be used to make delicious breads^
muffins, and cake, which keep moist and fre^
longer than when sweet milk is used.
Molded Cheese Sal.ad
Take the Dutch cheese and line tiny molds with
it. Fill the center with chopped nuts, or ripe
olives cut into bits, or chopped-up celery. Turn
the molds out on crisp lettuce leaves, and serve
with mayonnaise or plain French dressing.
Bran Gems made with Sour Milk
2 cups bran 1 teaspoon melted butter
1 cup graham flour 1 teaspoon soda
yi cup Barbadoes 1 teaspoon salt
molasses 1 cup sour milk
Mix together the flour, salt, and soda, add the
molasses and the milk, and beat well. Then add
the melted butter and bake in gem tins.
The bran adds a bulkiness and fibrous quality
to the food, which makes it of especial value to
those troubled with constipation.
CHAPTER XXV
Coffee as a Beverage
Properly made and used in moderation, cofifee
mildly stimulates the digestive processes, having
an opposite effect on the bowels from tea, which
constipates. Coffee with some proves a laxative,
especially when drunk early in the morning, thus
benefiting the liver.
In moderation coffee also supports the nervous
system, counteracting exhaustion through such
support.
In excess or improperly made, it should be
noted that coffee reverses its action somewhat,
causing biliousness, and instead of toning and
calming the nerves, excites them through over-
stimulation, and instead of aiding digestion, re-
tards it. Any coffee may produce such deleterious
effects in persons with weak digestion.
What do I mean by moderation?
Oh, one or two cups a day.
What by proper preparation?
Well, of the three processes (viz. : filtration or
percolation, infusion, and decoction), I believe an
infusion made by placing finely ground coffee in
/
I30 TRUE FOOD VALUES
water at the boiling point and allowing it to stand
for ten minutes, at a temperature of, say, 190 de-
grees, is the best.
Sufficient strength is thus extracted without the
loss of the fine aroma that is sacrificed when the
coffee is boiled to any extent, and long boiling
develops tannin, which is especially pernicious to
digestion.
If a greater strength is desired than the in-
fusion gives, one does not need even then to boil
it, since percolating the infusion will make it
stronger and avoid the disagreeable features in-
cident to boiling.
Idiosyncrasy has much to do with the effects of
either coffee or tea — ^a thing for which we can
make no rules. Be it noted, however, that im-
properly made or drunk in excess, either of these
drinks is not well tolerated by a large number of
people.
Care of the Coffee Pot
How difficult it is to get a cup of really good
coffee! Great care is taken to have the best
freshly ground coffee and boiling water, but yet
there is something wrong with the flavor. The
trouble is caused in many cases by the coffee pot.
Careless servants often leave the pot for many
AND THEIR LOW COSTS
131
hours with the remains of the breakfast coffee
standing in it, or even leave it untouched until it
is required for use, and then throw out the sedi-
ment, just rinse out the pot with a little cold
water, and, without wiping or cleaning out any
stale grounds that may be sticking round the
sides, proceed to make the fresh coffee. Is it any
wonder that, after the stale coffee has been shut
up for hours in the pot, the flavor of the freshly
made coffe is spoiled ? If the coffe pot is metal
it is doubly bad.
As soon as possible after the breakfast table
has been cleared the coffee pot should \k emptied.
If a strainer has been used, it should be put into a
basin of very hot water and thoroughly rinsed
until, on looking through it, it is seen to be quite
free from grounds. It should be wiped dry and
left to air before being put into the pot, which
should be well rinsed with very hot water and
wiped quite dry inside. Twice a week at least it
should have a lump of soda as large as a nut put
into it, and be filled to the brim with boiling
water, and left to stand for an hour ; then
emptied, well rinsed in hot water, and wiped dry.
CHAPTER XXVI
Tea
I There are three varieties of the tea plant ; both
black and green tea can be prepared from them
all. Green tea is made from young leaves
steamed, roasted, and dried quickly on copper
plates. Black tea is made from leaves which have
been exposed to the air ten or twelve hours before
roasting. The action of the air upon the leaves
during this exposure causes the dark color. Green
tea gives up less of its juices in drying, which
accounts for its energetic action on the nervous
system.
The tea leaf contains the largest amount of
nutritive matter of any plant used as human
food, though only a small portion of it is
extracted by our common method of making tea.
Some of the savage tribes of Tartary boil the
leaves with soda, and eat them with salt and but-
ter. In our method of using tea as a beverage,
we use such a comparatively small quantity that
the amoimt of nutriment is very little, its chief
value being the sense of warmth and comfort it
gives. It excites the brain to increased activity,
TRUE FOOD VALUES
133
and has a tendency to produce wakefulness. It
retards the action of the natural functions, causes
less waste, and, to a certain extent, saves food.
For this reason, when not used in excess, it is
suited to poor people, whose supplies of substan-
tial food are scanty, and to old persons, whose
powers of digestion and whose bodily substance
have begun to fail.
In making tea never use a tin teapot. Allow
one teaspoon of tea for one cup of boiling water.
Put the tea in the teapot; pour on the boiling
water; cover closely and place it where it will
keep hot, but not boil, for five minutes.
In boiling tea or allowing the leaves to remain
long in the water, by repated steeping, the fra-
grant aroma is wasted and the tannin is extracted,
which may cause gastric disorders to those who
drink it. Never make tea in a tin container, as
the tannic acid acts upon the metal and produces
a poisonous compound.
Tea that is ground like coffee will yield nearly
double the amount of its exhilarating quality.
The Origin of Tea
The Chinese were the first to use tea as a drink.
How it originated is told in a pretty legend that
dates from 2000 b. c.
134 TRUE FOOD VALUES
A daughter of a then reigning sovereign fell
in love with a young nobleman whose humble
birth excluded him from marrying her. They
managed to exchange glances, and he occasionally
gathered a few blossoms and had them conveyed
to her.
One day in the palace garden the lovers met,
and the young man endeavored to give her a few
flowers ; but so keen was the watchfulness of her
attendants that all she could grasp was a little
twig with green leaves.
On reaching her room she put the twig in
water, and toward evening she drank the water
in which the twig had been kept. So agreeable
was the taste that she even ate the leaves and
stalks. Every .day afterwards she had btmches
of the tea tree brought to her, which she treated
in the same way.
Imitation being the sincerest form of flattery,
the ladies of the court tried the experiment, and
with such pleasing results that the custom spread
throughout the kingdom, and the tea industry be-
came one of the greatest businesses of China and
of the world.
CHAPTER XXVII
The One-course Dinner
Where help is hmited or the housewife does her
own cooking, and economy is to be considered,
the one-course dinner is best to serve.
Shin of Beef Stewed
Saw the bone in several pieces, put it into a
stewpan with sufficient water to cover; bring it
to a boil, and take off the scum. This must be
done thoroughly, and the meat drawn aside to
Tier. Add to it some celery cut into pieces, a
good-sized onion, twelve black peppercorns, three
or four small carrots; season with pepper and
salt. Let the whole stew boil very gently for
four hours. Boil some potatoes and turnips
separately and serve with the meat.
The above, with bread and butter, will make a
satisfying and sustaining meal. A dessert may be
added, if desired, also tea or coffee.
Breast of Mutton Boiled
Take out the bones, gristle, and some of the
fat. Flatten the joint on pasteboard, and cover
the surface thinly with a forcemeat or stuffing.
136
TRUE FOOD VALUES
composed of bread crumbs, minced savory herbsJ
a little chopped parsley, pepper and salt, and attfl
egg to bind. The forcemeat should not be spread '
too near the ed^e, and when rolled the breast
should be tied securely to keep the forcemeat in
its place. If gently boiled, sent to table hot. aiid j
smothered with good caper sauce, it will be likedij
It takes at least two hours to boil.
Caper Sauce
Take one cup of melted butter, stir into it one I
and a half tablespoons chopped capers and two {
teaspoons of vinegar. Simmer over fire, stirring I
gently, for about two minutes. Sufficient for fourj
persons.
Baked Ham with Potatoes
VA pounds of ham, sliced
3 cups sliced potatoes
1 cup bread crumbs
The ham should be sliced an inch thick.
yi cup grated cheese
Salt and pepper
Milk to cover
Fry
slightly on both, sides, cover with the potatoes.
Add a dash of salt and pepper, the amount of salt
depending on the saltness of the ham. 6prinkle
the cheese and crumbs over the top, cover the
whole with milk, and bake in a moderate oven
for an hour and a half.
To make an evenly balanced meal wit!
J
AND THEIR LOW COSTS 137
baked ham and potatoes, the following menu
offers all that can be desired :
Baked Ham ■with Potatoes
Tomato Salad with French Dressing
Bread and Butter
Apple Pie
Tea or Coffee
This meal provides plenty of all the five neces-
sary food principles: Water, protein (a tissue-
building and energy food), carbohydrates,
starches and sugars (all energy foods), fats
(energy foods), and mineral salts.
A Beef-soup Dinner
Cover three pounds of meaty buckle bone with
two quarts of cold water; pepper and salt to taste,
and cook slowly for four hours. About one and
a half hours before dinner add two medium-sized
onions, six medium potatoes, two tablespoons of
washed rice, one medium-sized carrot sliced
small, and half of a small turnip, if in winter, cut
in small pieces. Add hot water enough to make
about two quarts of soup when tlie meat and bone
have been removed.
Some like to add a little poultry dressing, say,
a teaspoon to the soup, before serving.
Carefully remove the meat to a platter, when
the potatoes are done, and place them around the
TRUE FOOD VALUES
meat. Serve the soup with pieces of meat and
potatoes. This is intended with bread to make a
complete meal in itself.
Beef Pie
Three pounds of stowing beef, cooked very ten-
der and seasoned the day before you make your
pie.
Cut the meat into inch pieces and place in a
deep dish. Place over it bits of butter and the
stewed beef gravy, also a level tablespoon of flour.
Cover with a nice pie crust and bake long enough
to brown. This is also very nice and more whole-
some if covered by a crust of mashed and
seasoned Irish potatoes. Bake this long enough
to blend meat, flour, and gravy together. If your
oven is very quick, cover with a dish, leaving
cover off long enough to brown the potato crust.
This also makes an economical, one-piece din-
ner. A lamb or veal pie may be made in the same
way.
Rolled Skirt Steak in Casserole
This makes an excellent and economical meal.
Remove the fat and skin from a skirt steak and
pound with the edge of a china plate or saucer.
Brush over with a mixture of equal parts olive oil
AND THEIR LOW COSTS
139
and vinegar. Roll, skewer, sprinkle with salt and
pepper, and dredge with flour. Try out three
thin slices of fat salt pork in a frying-pan, put in
meat, and cook until entire surface is seared and
browned, turning frequently, being careful not to
pierce, so as to prevent the escape of juices. Put
in casserole, add one-third cup of boiling water,
cover closely, and cook in a slow oven one and a
half hours. Wash and pare small potatoes, and
brown surface in tried-out pork fat. Put in the
casserole and cook during the last hour of the
cooking. Remove meat to hot platter, pour
around stewed tomatoes, and arrange the pota-
toes at each end of roll. To prepare the tomatoes,
turn the contents of a quart can into a sauce pan,
bring to the boiling point, and let simmer until
most of the moisture has evaporated. Season
with butter, salt, and pepper.
This with bread and butter and coffee, with
any selected dessert, makes an excellent and
cheap one-course meal. The size of the steak and
number of potatoes may be varied according to
size of family.
That Leg of Lamb
There are five in family. The leg of lamb
weighed just seven pounds and cost $1.54.
I40 TRUE FOOD VALUES
The first night at dinner it was served freshly
roasted; the second night, cold and sliced. The
third night, from a part of what remained, a well-
seasoned hash with cold boiled potatoes and green
peppers was made. This made an excellent, hearty
dish. On the fourth day, with what remained,
bones and all, an excellent soup was made for
lunch by adding a spoonful of barley, an onion cut
fine, and two or three potatoes.
An outlay of $1.54 represented the meat dish
for five people at three dinners, to say nothing of
the lunch on the fourth day. With the ordinary
vegetables or salad and dessert, every member of
the family had a sufficient amount of good,
nourishing food.
English Cheese Pudding
In many parts of England this pudding forms
the night meal for the laboring classes. It con-
tains a large amount of nourishment, and is more
digestible than a Welsh rarebit.
Grate or chop half a pound of soft American
cheese. Toast and butter four slices of bread;
put two slices in the bottom of a baking-dish,
cover with half the cheese, dust lightly with salt
and pepper. Put over them the other two slices
and the remaining cheese. Pour over all one pint
AND THEIR LOW COSTS 141
of milk; let it stand five minutes, and bake in a
quick oven twenty minutes. This will serve four
people.
Six slices of bread may be used instead of four,
with the same amount; of cheese, adding an extra
cupful of milk.
CHAPTER XXVIII
How TO Stew Meat
Stewing is a method of preparing meat by ex-
tracting juice to flavor gravy, and retaining the
juice in the remainder by searing the meat.
In selecting meat for a stew the cheaper pieces
may be used, although it is well to bear in mind
that a cheap piece of meat which contains much
refuse may be less economical than a higher-
priced one, all of which is eatable. The cuts which
may be used are usually selected from beef, lamb,
mutton, or yea!, and are the plate, naval, neck,
shoulder, lower part of the round, etc.
In preparing meat for a stew, wipe and cut into
suitable pieces for serving. Meanwhile, divide
into two portions; add cold water to one portion
and heat to the boiling point. Brown the other
portion in a little fat in a frying pan. Then
add it to the water and meat. The whole
should be cooked slowly for three hours, or until
the meat is tender. It is better to select meat with
some bone and fat, as it makes a richer stew than
one made with lean meat. Onions, turnips, car-
rots, parsnips, and potatoes are the vegetables
TRUE FOOD VALUES
143
commonly used in stews. The vegetables should
be cut into half-inch cubes or thin slices, not over
a quarter inch thick, and added the last hour of
cooking. The potatoes should, however, be par-
boiled five minutes, then added to the stew, allow-
ing twenty minutes for the cooking. Salt and
pepper are the usual seasonings, although parsley,
one or two cloves, celery salt, or catchup may be
added to give variety. A nice way is to cook the
vegetables separately.
Beef Stew
2 pounds betf i carrot
3 labtc^poons ftovr water 2 onions, slicrd
1 lunsip 6 potatoes
Sail and pepper
Prepare according to above directions.
Beef Loaf
Take two pounds of beef (bottom of round)
and grind it in a food chopper. Add three slices
of fresh pork, three crackers, two eggs, a half
teaspoon salt, a dash of pepper. Roll all into a
nice loaf and cover it with sliced onions, four
tablespoons of beef drippings, and a cup of hot
water. Bake one and a half hours.
Southern Beef
Take about three pounds of beef (bottom of
round will do) ; dredge it in flour on aU sides,
144 TRUE FOOD VALUES
and brown nicely in a frying-pan. Then havi
large baking-pan ready, and place the meat in l
pan. Add three small carrots, a small turn
four onions, teaspoonful of salt, dash of pepp
half a can tomatoes. Plade all in pan and ad<
pint of water. Cover pan and cook in a moder
oven for about three hours.
' To serve: Slice beef and place vegetab
around it on a platter. Thicken the gravy a
serve hot.
Beef Stew
j; Take one or two pounds of cheap steak, cut
! small pieces, fry a delicate brown in pork f
ji then pour on boiling water until well cover
\ Simmer gently one hour, then add one or t
1:' onions sliced. Cook until done, which will
p quire about three and a half hours altogeth
1] Serve with either baked or boiled potatoes.
jl More One-course Meals; Getting Youb
t Money's Worth
{ A nice meal, at a very reasonable cost, may
made of boiled Frankfurt sausage, with pot
salad, bread, butter, and coffee.
'
Potato Salad
4 cups sliced boiled 2 slices bacon, cooked
potatoes and dried
1 chopped onion 3 tablespoons olive oil
AND THEIR LOW COSTS 145
'A cup weak vinegar 4 stalks celery, cut fine
2Yi teaspoons salt 1 tablespoon mixed
Pinch of red pepper parsley
Into a large bowl put the sliced onion, salt, and
vinegar, and let it stand for ten minutes. While
the potatoes are stili warm, slice into the bowl,
mix with onion, salt, and vinegar. Then add oil,
celery, bacon, and parsley. Mix together well.
Arrange on bed of lettuce, and garnish with
small pieces of cooked beets, and chopped hard-
boiled eggs.
To make a cheaper dish omit the garnishing.
A Delicious Luncheon Dish
Take a dozen raw potatoes, sliced thin; one
large onion, chopped fine ; any kind of cold roast
meat, preferably Iamb or beef; and the brown
gravy.
Take a dish, such as a chicken pie would be
., and put a layer of the thin sliced pota-
toes on the bottom and on the sides. Then put a
layer of the thin slices of meat on the bottom;
I sprinkle over some of the chopped onion, some of
the gravy, or pieces of butter, some salt and pep-
per; then another layer of potatoes, then meat,
onion, butter or gravy, salt and pepper, until the
dish is full, having the last and top layer of pota-
toes covered well.
146
TRUE FOOD VALUES
Fill the dish with hot water, put in a fairly slow
oven, and bake three hours, when it will be thor-
oughly cooked and delicious. This is a dish that
will, I think, be new to many.
Cold-meat Pies
Cold-meat pies are easy to prepare. They are
very good made of chicken, lamb, or veal, and the
latter two may be worth considering from an
economical point of view. Take two pounds of
veal, previously cooked and cut into neat pieces.
Put a layer at the bottom of a deep baking-dish.
Sprinkle over these some finely minced onion and
parsley, a very little thyme, and some grated
celery, salt and pepper, and then a layer of hard-
boiled eggs cut into slices. Continue in this way
until the materials are used, adding also a few
slices of ham cut into small dice. Pour over all a
strong gravy. This may be made from a knuckle
of veal, and should be made sufficiently strong, so
that, when cold, it will cut into a firm jelly. Cover
all with a pie crust, and bake half an hour.
As a variation, the veal may be molded in jelly.
Boil a knuckle of veal in a quart of water until it
falls to pieces. Season with onion, parsley, celery,
salt, and pepper. Take a pretty mold, lay in the
bottom a layer of cooked veal, then a layer of
AND THEIR LOW COSTS 147
hard-boiled eggs, and a few pieces of ham. Con-
tinue until the mold is almost full. Then strain
over the contents the gravy.
Meat Rolls
Meat rolls are made by rolling out some pastry,
and cutting it into squares of about four inches
in size. Wet the edges all around, lay any kind
of finely minced meat on one half, then fold the
other half over. Pinch the moistened edges to-
gether, so the contents cannot ooze out in cook-
ing. Bake for about half an hour. The meat
should always be finely chopped and well flavored.
Crabs, salmon, or oysters may be used instead
of the meat.
Why Serve Apple Sauce with Pork?
Dr. Harvey W. Wiley, the food expert, was
asked the following question : "What is the scien-
tific reason for eating apple sauce with pork and
cranberry sauce with turkey?"
His reply was as follows ;
"It is 'scientific' for foods to be both savory and attrac-
tive to the eye. This increases appetite and promotes the
flow of the digestive juices, and so aids digestion. Apart
from this fact, there is no serious reason for these com-
binations, nor for many others. Pork is a fatty, highly
nitrogenous food, and the watery, acid character of the
apple sauce affords a desirable contrast as to taste, and
gives balance to the ration. Any other fruit sauce would
do as well ; and, indeed, stewed fruit is an admirable addi-
148
TRVE FOOD VALUES
tion to any dinner, either s(
the meat course, or cold, a)
indigestible pies, puddings, i
when they discourage most
digest the meal."
2 slices of bacon, diced
1 cup canned tomatoes
1 cup chopped meal, raw .
I'A teaspoons chiU-pepper
Salt and pepper to taste
Cold corn-meal mvsh
ved hot as the side dish of
a substitute for our heavy,
r frozen sweets — eaten just
effectively the efforts of the
d
Line the bottom and sides of a deep pie-pan
with mush, making it a half inch deep. Fry the
bacon till crisp, add the other ingredients, and
cook together for a few moments. Pour this into
the lined pan, cover with a layer of mush, and dot
with bits of butter or bacon fat. Brown in the
oven. This is an excellent way to use any sort
of left-over meat, and the dish is really very appe-
tizing.
Rolled Steak
Take a thin slice from the round or flank steak;
trim it neatly, dust lightly with salt and pepper,
then thickly with bread crumbs and a little
chopped parsley. Roll the steak so that in carving
you will cut across the grain ; tie in three places.
Put a sliced onion, one carrot, a whole clove, and
a bay leaf in a baking-pan. Put the steak on top,
add a pint of hot water, cover the pan, and cook;
I
AND THEIR LOW COSTS 149
in a moderate oven one or one and a half hours.
Lift the pan, brown the steak quickly, and dish it,
removing the strings. Make a brown sauce, using
the water from the pan. If it does not measure a
half pint, add sufficient water to make the quan-
tity.
A Word about Broiling Steak
Wipe, trim off any superfluous fat, and remove
the bone. Save the flank end for broiled meat
cakes. Grease the gridiron with some of the fat.
Broil over a clear fire, turning every ten seconds.
Cook about four minutes, if liked rare; longer, if
liked well done. Serve on a hot platter. Season
with butter, salt, and pepper. Steaks should be
cut at least an inch thick. Many prefer them
much thicker. Sirloin, cross cut of the rump, and
top of the round are all good steaks. The round
is juicy, but has running through it some tough
white fiber, which makes it difficult to masticate.
If very tough, pound it with a meat hammer or
cut across it several times on both sides with a
sharp knife. The intense heat will sear the sur-
face quickly, and prevent the escape of the juices.
Many prefer not to remove the bone in a sirloin
steak ; but it bums quickly, and the steak is more
easily carved when the bone is removed. Carve
ISO TRUE FOOD VALVES
in narrow slices, giving each person a bit of ten-
derloin, fat, and the upper part.
Broiled Meat Cakes
Chop lean, raw beef quite fine. Season with
salt, pepper, and a little chopped onion. Make it
into small flat cakes, and broil on a well-greased
gridiron or in a hot frying-pan. Serve very hot
with butter. The flank end of the sirloin is better
when cooked in this manner than when cooked
with the other part of the steak.
PoKK Chops, Portuguese Method
Place the chops in a deep platter, slice up a
small garlic and place on the chops, turn a half
cup of vinegar over all, and let remain over night.
Turn off vinegar and garlic before cooking.
This gives the chops a fine flavor and makes
them very tender. Pork steak may be prepared
in the same way.
Baked Pork Chops
Make a dressing of bread crumbs, one well-
beaten egg, one tablespoon of melted butter; sea-
son with pepper, salt, sage, and onions. Put the
dressing in a baking-dish, lay the pork chops on
top of the dressing, sprinkle with pepper and
salt, and put the dish in the oven. When the
I
AND THEIR LOW COSTS
151
chops are brown on one side, turn over, and
brown on the other side. The juice from the
meat wilJ drip into the dressing and give it a
delicious flavor. Cook for three-quarters of an
hour.
Delicious Hamburg with Tomato
Take one pound of Hamburg steak and fry nice
and brown, also take one can of tomato soup and
add a half can of water to the soup ; heat to the
boiling point. Then take the Hamburg and put
it in the tomato soup. Stir both together and
serve hot with buttered crackers. This is a very
nice dish.
Breaded Lamb
Cut cold boiled or roast lamb into thick slices.
Dip in beaten egg, season with pepper and sah,
cover with fine cracker and bread crumbs, and fry
in smoking hot fat.
Mock Veal Loaf with Creamed Peas
Have the butcher grind together two pounds of
neck meat and one pound of pork butts. Add to
this two well-beaten eggs, four slices of bread,
soaked in water until moist, one teaspoon of salt,
one half teaspoon of white pepper, and a dust of
paprika. Mix well and form into a loaf shape.
152
TRUE FOOD VALUES
Place in greased baking-pan and cover half over
with milk. Bake in a moderate oven for one
hour. Have prepared one can of peas, drain off
water, add one pint of milk, and one tablespoon
of butter. Then add one teaspoon of cornstarch
moistened with a little cold milk, and seasonings
to taste; stir until boiling. Place loaf on a hot
platter and pour over whole the creamed peas.
This is a very cheap dish, and a test will prove
it to be an extremely palatable one.
Bacon and Eggs, New Style
6 small slices dry bread, 4 eggi
diced \i cup milk
8 slices of bacon, diced Sail and pepper to taste
Fry the bacon until brown. Add the bread,
and toss with the bacon and fat until well sea-
soned and slightly browned ; then add the e^s
beaten with the seasoning and milk, and scramble
as usual. This is a very good way to use up dry
bread.
Veal Fritters
1 egg Scant '/, cup flour
1% cups chopped veal A pinch of salt and
4 tablespoons milk urhile pepper
'/i tablespoon salad oil 'A taplespoon lemon juice
Frying fat
Beat thoroughly the egg yolk; add milk, oil,
salt and pepper, flour, and lemon juice. Beat
k
AND THEIR LOW COSTS
153
white of egg stiff and add to the mixture when
ready to use. Then stir in veal, which should not
be chopped too fine. Drop with spoon into slightly
smoking fat, and fry to a golden brown. Drain
on soft paper or cheesecloth. Serve with or with-
out sauce. Chicken may be used in place of veal.
Utilizing Cold Griddlecakes
To any clear soup, add the cold cakes, cut into
the thinnest slices possible with sharp scissors.
You will be delighted with the result.
Shepherd's Pie
Roast beef, gravy, potatoes mashed with butter.
Mince the beef, and put layers of the beef and
mashed potatoes in a buttered baking-dish. Put
a layer of potatoes at the bottom. Moisten each
meat layer generously with gravy. Salt and pep-
per to taste. Make the top layer of potatoes, dot
with small pieces of butter, and brown, A great
deal of rich gravy should be used.
Creamed Veal in Pastry Horns
This is an excellent tasting dish, and can be
made of either left-over cold veal, chicken, or
lamb, Cut the meat into small cubes, heat thor-
oughly in a good white sauce, and fill pastry horns
with mixture. Garnish with parsley, and pour
154 TRUE FOOD VALUES
over a cream sauce seasoned with chopped pars-
ley. Serve very hot.
Scalloped Ham and Potatoes
Put through the chopper enough cold boiled
ham to give one cupful and a half. Cut six large
boiled potatoes in thin slices. In a saucepan mix
together two tablespoons each of butter and flour,
a scant teaspoon of salt and a third of a teaspoon
of white pepper. When bubbling, stir in gradu-
ally one pint of hot milk, and cook until smoothly
thickened. In a buttered dish put alternate layers
of potato, ham, and sauce until all are used. With
a half cup of stale bread crumbs, mix one table-
spoon of melted butter. Spread this over the top
and bake in a quick oven until browned.
Cheese Toast
Toast as many slices of stale bread as can be
used. Make a pint of white sauce, as for the
scalloped ham and potatoes, but scant the flour
and salt. Two minutes before taking from the
fire, stir in one cup of chopped or grated cheese,
and stir until it is barely melted, then pour over
the hot toast. This is substantial and appetizing.
AND THEIR WW COSTS
157
three lemons and one small, juicy orange. Cut
in halves and squeeze out the juice with a glass
reamer or lemon squeezer. Put lemon juice and
orange juice together. Take the pulp iind skins,
cut into pieces and cover with sugar, allowing
them to stand at least an hour in order that the
sugar may extract the oil from the skins. Make
the syrup of sugar and water- — a cup of sugar to
a half cup of water will be sufficient — and pour
while hot over the fruit juice. Let stand until
cold ; add a half cup of water to the sugar and
lemon skins, and mash and press in a fruit press
until all the juice possible is extracted. Add this
to the lemon syrup. It should make a pint of
heavy juice, which may then be diluted with
water, taking usually three cups of water to re-
duce to the desired consistency and delicacy of
flavor.
The principal thing to be considered is to make
a thick, heavy sirup which forms a body and
blends the beverage, so that in place of a thin,
acidulated drink, one gets substance. The next
point is to extract all the juice and flavor of the
fruit. If the skins of the lemons be left standing
covered with water, a bitter extract is formed,
which should not be used, being astringent and
disagreeable. The sugar without the water
TRUE FOOD VALUES
merely extracts the oil, which adds to the flavor,
and thus makes one lemon go farther without
diluting the result.
Do not chop the lemon skins and let them stand
covered with juice or water, and then add to the
lemonade. The only safe way is to do exactly as
described, and while the juice with sugar added
may stand twenty-four hours before using, the
skins with sugar over them should not. Lemon-
ade should be freshly made to be right.
Iced Cocoa, Panama-Pacific Exposition
Style
Iced cocoa is an insipid drink unless made with
a sirup. At the Panama-Pacific Exposition in
San Francisco one booth became famous because
of the cocoa served there — a real deliciously
flavored iced cocoa. The recipe used was as
follows :
Mix a half cup of cocoa with one cup of sugar
and one cup of warm water and hold over hot
water until both sugar and cocoa are dissolved,
Boi! to a heavy syrup. Remove from the fire and
thoroughly chill. When ready to serve, flavorwith
half a teaspoon of vanilla and two tablespoons of
strong coffee. Put from two to three tablespoons
of this mixture in a glass; add the same quantity
I
AND THEIR LOIV COSTS 159
of chopped ice, and a quarter of a cup of cream.
Shake well, fill with water, add more cream or
sirup if necessary. The entire mixture may be
made and poured into the glasses rather than
mixed in each glass if desired. Again the main
point is to have a heavy sirup made with enough
cocoa to give a chocolate flavor and cream enough
added to make a rich drink. This makes a verj'
different beverage from that ordinarily sold
under the head of chocolate soda.
Sugar Sirup
A heavy sirup of sugar and water will keep
almost indefinitely under proper conditions. The
usual proportions are a half cup of water to two
cups of granulated sugar. Put the sugar in a
saucepan, add the water and stir over the fire,
where the mixture will slowly heat until the sugar
is dissolved. Place on the front of the stove, and
let the sirup boil without stirring until it spins
a delicate thread, when it is ready to be taken
from the fire.
Grape Punch
Add to a quart of grape juice the juice of six
lemons and two oranges, two quarts cold water,
I and two cups of sugar. Pour into the punch
i6o TRUE FOOD VALUES
bowl; add sliced oranges, bits of pineapple, ber-
ries, or sliced peaches.
Tea Punch
4 cups water ^ cup lemon juice
2 cups sugar Strong cold tea
Boil sugar and water together for fifteen min-
utes; cool, add lemon juice and freeze in three
parts ice to one part salt. Serve in frappe or tall
►tea-glasses, pouring two or three tablespoons of
the tea over each serving.
Fruit Cup
Five tablespoons of Ceylon tea infused in a
quart of boiling water. Let it stand for five min-
utes, and then pour over two pounds of granu-
lated sugar. Cook this into a thick sirup. Cool,
and add to the strained juice of six lemons, six
oranges, one pineapple, and one quart of berries.
The fruit may be varied according to the season.
Add one teaspoon of vanilla and one teaspoon of
almond extract. When ready to serve, add a
quart of any good mineral water or a quart of
iced water, and serve cold. This formula will
make a gallon of liquid, and the quantity may be
increased or diminished according to one's need.
CHAPTER XXX
Hints for Breakfast
The longer I live, the more I am persuaded that the
gifts of Providence are more equally distributed than we
are apt to think. Among the poor so little is enjoyed so
much, and among the ridi so mudi is enjoyed so little. —
Margarbt Bottome.
1
Broiled Ham
Corn-meal Griddlecakes
Creamed Potatoes
Hot Apple Sauce, Coffee
2
Oranges
Oatmeal, Thin 'Cream
Egg Omelet
Bread and Butter, Coffee
3
Bananas
Shredded Wheat, Thin Cream
Scrambled Eggs, Mashed Potato Cakes
Coffee
4
Pears
Toasted Com Flakes, with Milk and Sugar
Boiled Eggs. Dry Toast
Doughnuts, Coffee
5
Fruit
Cereal
Boiled Eggs. Buttered Toast
Doughnuts, Coffee
i62 TRUE FOOD VALUES
6
Cereals with Dates
Scrambled Eggs
Creamed Potatoes
Rye Muffins, Coffee
7
Thin Slices of Fat Salt Pork
{rolled in flour and dried)
Fried Apples
Potatoes Cooked in Milk
Corn-meal Muffins
Coffee
8
Fruit
Corned Beef Hash
Buckwheat Gtiddlecakes
Coffee
9
Grapefruit
Creamed Salt Codfish
Baked Potatoes
Bran Rolls. Coffee
10
Oranges
Cereal, Codfish Balls
Ginger Cookies. Coffee
11
Stewed Prunes
Cream of Wheat, Cream
Eggs Cooked tm the Shell
Hashed Potatoes
Rice Griddlecakes. Coffee
12
Calfs Liver, Fried Bacon
Creamed Potatoes
Breakfast Com Cake
Apple Sauce
Coffee
AND THEIR LOW COSTS 163
13
Bananas
Oatmeal, Cream
Omelet. Muffins
Coffee
14
Fruit
Mashed Fotojo Cakes
Bacon Cooked m Oven
Eggs Cooked tn Shett
Dry Toast
Coffee, Cocoa
^5
Fruit. Cereal
Broiled Bacon, Corn Cake
Coffee
CHAPTER XXXI
Prunes
One of the most valuable fraits that the market
always affords, both from an appetizing and an
economical standpoint, is the prune. Aside from
its use as a sauce (stewed prunes ) there are many
recipes for its use in a variety of ways.
Prune Cheese Pie
Roll out a light pie crust made from one pint
of pastry flour (sifted), half a cup of butter, half
a cup of iced water or cider, and half a teaspoon
of salt. The shortening may be mixed half and
half, but a better crust results from the use of all
butter. Use a knife or spatula in mixing pastry.
Sift the salt into the flour; cut the butter, bit by
bit, into the flour, atlding the water or cider a few
drops at a time, and mix it thoroughly. Turn on
the board and roll several times. If a richer crust
is wanted, after the paste is rolled, spread bits of
butter over it, fold over, and roll the paste again.
Always use the best materials in making crust,
and have everything as cold as possible. Plain
paste, to give the best results, should be kept on
TRUE FOOD VALUES
165
ice or chilled. For the filling, stew prunes, cut
them in two, remove pits and skins, and put with
the juice into the lower crust. For the upper
crust use strips or a lattice of the paste. When
the pie is nearly done put grated American cheese
through the openings between the crust, upon the
prunes. Cover the whole top of the pie with
whipped cream, and replace in the oven to brown
on top. Serve hot or cold.
Plain Stewed Prunes
Wash a pound of prunes in several waters. Let
stand nearly covered with water over night. Then
simmer on back of stove till tender. Add table-
spoon of sugar before removing from the stove.
Serve with cream.
Stuffed Prunes
Wash large and perfect prunes in warm water.
Steam one hour, then remove the stones. Stuff
with half a date each, some English walnuts
chopped fine, and a little powdered sugar. Fill
them full, shape nicely, and roll in powdered
sugar. Best if made a week before using.
San Jose Prune Cake
1 cup sugar 2 teaspoons baking pow-
Va cup butler der (level)
a cup zvater Crated rind of 'A Umo»
3 eggs 1 tup chopped walnuli
1 cup steamed and chopped prunes
i66 TRUE FOOD VALUES
Bake in loaf shape, putting layer of batter onfl
bottom of cake pan, then layer of prunes and!
layer of nuts, having cake at top. Bake in slow!
but steady oven.
Prune Brown Bread
1 CHp com meal 'A cup New Orleans
2 cups whole wheal fiour molasses
1 cup sour milk 1 teaspoon sail
I teaspoon soda
1 cup dried prunes, washed, pitted, and chopped fint
Scald the corn meal, add other ingredients. Pul
mixture in three baking-powder cans, cover, andfl
steam two and a half hours.
Prune Sherbet
To one and a half pounds of prunes in a stew-
pan add a little water. Cover pan, set on back
range to simmer slowly until prunes are tender.
Rub through colander ; sweeten to taste ; freeze
ice cream. Serve on plate with water-i(
around it.
For water-ice take : One pint clarified sugar, a
half pint of water ; grate the rind of two lemons
onto the sugar ; add juice of five lemons and one
orange. Strain through hair sieve. When
freeze as ice cream.
i
cold ^M
AND THEIR LOW COSTS
167
1 cup sugar
1 cup lovr creai
1 teaspoon bakitii
powder
Sweethearts
'/i teaspoon soda
im 1 egg
ig- A pitch of salt
r for a stiff dough
Roll out one-half quite thin and spread with a
layer of finely chopped prunes. Roll the other
half and put on top. Cut in shape of hearts.
Bake in quick oven.
Prune Jelly
Wash and cover one pound of prunes with cold
water; soak them over night. Next morning
bring them to a boiling point; press them through
a colander. Have ready a half box of gelatin,
that has been covered with a half cup of cold
water and soaked for half an hour. Put the
prunes over the fire; add a cup of sugar and the
juice of a lemon; stir in the gelatin, and when
the whole comes to melting point, turn it into a
mold and serve with whipped cream. There
should be at least a pint and a half of this pulp,
otherwise it would be too stiff with a box of
gelatin.
Prune Pudding
Make a small mould of lemon jelly. Boil large
selected prunes slowly until very tender, taking
i68 TRUE FOOD VALUES
care to keep the skins unbroken. Drain and place
in a glass dish. Break up the jelly all about them,
so that the two parts will have the appearance of
being made together. Pile whipped cream over
the prunes and jelly.
Prune Whip
Take one cup of prunes, cooked soft, a half
cup of sugar, and the whites of two eggs. Whip
well, and set in glasses to cool. Serve with
whipped cream.
CHAPTER XXXII
A Word about Chocolate
Chocolate is such a general favorite with
almost every one that any dish or combination
using it will not come amiss.
Chocolate is the finely ground powder from the
kernels of the cocoa tree, mixed to a stiff paste
with sugar, and sometimes flavored with vanilla.
It is the most nutritious and convenient form of
cocoa ; a small cake of it will satisfy hunger. It is
a very good Imich for travelers.
Chocolate does not produce the injurious
effects which render tea and coffee objectionable,
and is far better for children and working people.
Chocolate Pie
Take a pint of milk, a pinch of salt, and a half
cup of butter; put on to boil. Add a half cup of
grated chocolate, a half cup of sugar, well mixed
with a quarter of a cup of flour; cook until
smooth. Flavor with vanilla and bake in a bot-
tom crust. Cover with whipped cream. This
makes a good-sized pie.
Chocolate sauce, to serve with ice cream or as a
I70 TRUE FOOD VALUES
pudding sauce, is delicious. Mix well a half cup
each of grated chocolate and sugar, add a half cup
of cream, and heat slowly until well blended.
Chocolate |
Put one square of Baker's chocolate, two table-
spoons of hot water, and a pinch of salt in a small
saucepan, and boil until it is smooth, stirring con-
stantly. Add gradually one pint of boiling water,
and when ready to serve add one pint of hot milk.
Use all milk and two squares of chocolate, if liked
richer; or thicken with one teaspoon of corn-
starch wet in a little cold water, and boil five |
minutes before adding the milk.
Chocolate Gelatin
1 pint milk
A half
'OX gf latin
1 pint cream
Two ou
trei chocolate
A half cup sugar
I leaspo
an vanilla
Cover the gelatin with a half cup of cold water I
and let soak for half an hour. Put the milk over |
the fire, adding sugar and chocolate, then the I
gelatin. Take from the fire, add the vanilla, and I
fold in the whipped cream when it is cool. Set I
away to chill in a mold.
Chocolate Filling
This is a most delicious filling or frosting for a i
plain chocolate cake. Take a cup of sugar, five j
AND THEIR LOW COSTS 171
tablespoons of cream, one egg beaten, and two
squares of chocolate. Cook in a double boiler
for an hour. Then beat and when thick enough
put on the cake.
Chocolate Roll
1 cup sugar
4 eggs
I cup
1 teaspoon cream tartar
Yi teaspoon soda
sifted flour
For Filhng:
1 square Baker's
chocolate
V^ cup milk
Boil until right consistency; add one teaspoon
vanilla; spread and roll.
Chocolate Sandwiches
Slightly butter thin slices of white bread ; trim
off the crusts. Melt a small piece of butter and
grate into it the bitter chocolate, sweetened to
taste with granulated sugar. Take from the fire
and cool. Moisten with a little cream, if the
filling is too thick to spread between the slices of
bread.
Chocolate Crullers
Cream two tablespoons butter and a half cup
of sugar. Gradually add the beaten yolks of
three eggs and one and a half cups more of sugar,
a cup of sour milk, one teaspoon vanilla, two
ounces of chocolate grated and melted over hot
172
TRUE FOOD VALUES
water, one-third of a teaspoon of soda dissolvi
in a half teaspoon of boiling water, the whites o
the eggs whipped to a stiff froth, and sufficienCil
sifted flour to make a soft dough. Roll out, cutfl
into oblongs and divide each into three strips,'
leaving the dough united at one end. Braid
loosely, pinch the ends together, and cook until
brown in smoking-hot fat.
Cocoa Sponge Cake
3 eggs
\'/i cups sugar
'A cup cold water
1 teaspoon vanilla
lii cups flour
Beat yolks of eggs light, add water, vanilla, and
sugar. Beat again thoroughly, then add the flour
with which the baking-powder, cocoa, and cinna-
mon have been sifted. Fold in the stiffly
whites of eggs. Bake in rather a quick oven:
twenty-five or thirty minutes.
Chocolate Tarts
Grate two ounces of the best French chocolate,
and mix with it a pinch of powdered cinnamon,
a pinch of salt, a teaspoon of finely chopped lemon
rind, a dessertspoon of sifted sugar, and a heap-
ing teaspoon of ground rice. Mix a pint of cream
or new milk with four well-beaten eggs, and add
I
id
ir
1-
beatea^l
oven^l
:olate^^H
J
AND THEIR LOW COSTS 173
the custard gradually and smoothly to the choco-
late powder. Stir the mixture over the fire for a
few minutes, but be careful that the cream does
not curdle. Line the inside of a tart dish with a
good light paste or puff paste. Pour the cream
when cool into it. Bake the tart in a moderate
oven about half an hour. Sufficient for five or
six: persons.
Chocolate Cake
1 cup flour 1 teaspoon baking-
1 cup sugar powder
Pinch of salt
Sift into a bowl. Put into a measuring-cup one
teaspoon of butter, two squares Baker's chocolate,
melted ; then add two eggs, and fill cup with milk
and add to dry ingredients. Beat well. Add a
teaspoon of vanilla last. Bake in a moderate
oven.
Boiled Frosting
Take one cup of granulated sugar ; boil until it
threads. Then add it to the beaten white of one
egg, beating until it is thick enough to spread.
CHAPTER XXXni
Diet in Constipation
Use foods that leave a bulky residue in order t(
stimulate the muscular coat of the intestines.
The following foods may be recommended;
Soups. — Broths, oyster soup, sorrel soup.
Fish. — All kinds boiled. White sorts broiledi]
Sardines in oil.
Meats. — -Most kinds, poultry, game, etc.
Farinaceous Foods. — Brown or graham bread,
gingerbread, oatmea! porridge, bran bread, brM
pudding, whole-meal bread, corn bread.
Vegetables.— Most fresh varieties if well"
boiled. Spinach, boiled onions, Brussels sprouts,
cauliflower, salads with oil, lettuce, asparagus,
tomatoes, salsify, celery.
Dessert. — Figs, prunes, tamarinds, baked ap-
ples, oranges (on rising), melons, grapes, raisingJ
stewed fruits, honey, or molasses.
Beverages. — Glass of water, preferably hoa
drunk on rising (add salt to taste). Pure wat^
in plenty, black coffee, cocoa, lemonade. Miners
Waters : Richfield Springs, Crab Orchard, Be^
TRUE FOOD VALUES
175
ford, Saratoga, Hunyadi, Carlsbad, Rubinat,
Friedrichshall, Kissingen, Villacabras, Puellna.
The foods that must be avoided are :
Pork, veal, goose, Hver, hard-boiled eggs, salt
meats, salt fish, peas, beans, nuts, pineapples, new-
bread, pastry, pickles, cheese, spirituous liquors,
milk.
Diet in Dyspepsia
Small meals should be taken at regular inter-
vals. Punctuality is of great importance. Masti-
cate thoroughly ; eat slowly and temperately.
The following foods may be taken :
Soups. — Small quantity. Clear soups of beef,
mutton, oyster. A little vermicelli or tapioca may
be boiled with these. Cream pea soup, pea, to-
mato, hominy, and bean soups.
Fish. — Oysters and little-neck clams in any
form except fried. Weakfish, whitefish, shad, cod,
perch, trout, bass, smelt, fresh mackerel.
Meats.— Meat- juice, roast or broiled beef, mut-
ton, chicken, tripe, calf's head, venison, tongue,
sweetbread.
—Raw, soft-boiled, poached; omelet,
combined with chicken or oysters. Eat dry toast
or stale bread with eggs.
Farinaceous Foods. — Bread at least one day
i;*
TRUE FOOD VALUES
old; brown bread, toast, rye, gluten, and graham 1
bread, zwieback, crackers, cream crackers, I
cracked wheat, rice, sago, tapioca, macaroni, ar-1
rowroot, corn meal, hominy, wheaten grits, gra-|
ham grits, rolled rye, rolled oats, rice cakes, A
browned rice, baked flour.
Vegetables. — These are best made into pur^
by passing through a colander or mashing,!
Greens, spinach, lettuce, water-cresses, Frend
beans, sweet com, green peas, asparagus, celery,J
baked tomatoes, potatoes (but little).
Dessert. — Fruit, rice, tapioca, Indian, andj
farina puddings; custards^ — rice, snow, rennet,!
sponge cake, floating island; orange charlotte,!
gelatin creams, Wane mange, baked and stewedJ
apples and pears, grapes, and all ripe fruits except!
bananas and pineapples. No rich sauces.
Beverages. — Drinks should mostly be taken!
near the end of meals. Hot water before meals^l
milk, lime-water, Vichy, weak tea (one-half
ounce to the pint), kumiss, weak cocoa, pepton-
ized cocoa and milk, buttennilk, acid wine (if
there is acidity). Black coffee and lemon juice J
on first rising. Mineral waters: Carbonic water.f
Congress, Hathome, Ballston, Kissingen, ApolJ
linaris, Poland, Highland Spring,
The foods that must be avoided are:
AND THEIR LOW COSTS 177
Rich soups and chowders, all fried foods, veal,
pork, liver, kidney, hashes, stews, pickled and
corned meats, preserved.and potted meats, turkey,
goose, duck, sausage, salmon, salt mackerel, blue-
fish, sturgeon, eels, shrimps, sardines, lobster,
crabs, cabbage, cauliflower, cucumbers, string
beans, parsnips, eggplant, turnips, carrots, squash,
salsify, sweet potatoes, beets, pastry pies, made
dishes, nuts, dates, jams, dried and candied fruits,
candies, cheese, strong tea, ice water, malt liquors,
sweet and effervescent wines^ spirituous liquors.
CHAPTER XXXIV
Skill in the Preparation of Food
"Every girl ought to
and the mastery of it s
Skill in the preparation of food means better'!
living at less cost. Economy in marketing does J
not necessarily mean the buying of cheap foods, f
but the wise selection of such foods as your means I
will allow and those best suited to the particular I
needs of your family. "Buy just enough and not '
too much," is a wise rule to remember. Save
every bone, whether of beef, mutton, veal, or
poultry, as well as the remaining gravies and
sauces in the meat dishes, and add them to the
stock-pot. The stock-pot should be considered a
household necessity by every family, not alone J
from an economical standpoint, but because it!
furnishes a form of nourishment that cannot be J
too highly appreciated.
Meat costs the most of all foods. Every bid
that is left over should be utilized for anothei
meal, either by adding it to the richness of l
TRUE FOOD VALUES 179
stock-pot, or by cutting it into cubes and warming
up in a brown sauce, with which it will make an
appetizing and sightly dish.
A small meat-grinder, costing not over one dol-
lar and a half, is a great money-saver, and some-
thing that every economical housewife should
possess. With it the tough ends of the rump or
of round steak can be made into appetizing meat
balls, Hamburg steak, and the like. The butt end
of a ham may be chipped up in the same way,
frizzled as you would dried beef, with milk for
the sauce. With com bread and coffee this makes
an excellent one-dish meal.
If you think your steak is tough, instead of
pounding it try treating it with a marinade.
Pounding does not really make it more tender,
it simply breaks the fibers. The marinade, being
composed in part of vinegar, softens them. It is
made of one spoonful of vinegar to two of good
salad oil. Both sides of the steak should have
this well rubbed in some hours before the meat is
to be cooked. There will be no taste of the vine-
gar, and the flavor of the steak will be improved.
Rather tasteless cuts of meat may be treated in
the same manner, adding to the vinegar and oil a
sprinkle of paprika or other pepper. Meats to be
boiled are often improved by having a tablespoon
i8o TRUE FOOD VALUES
of vinegar added to the water in which they are
cooking. If there is any question whether the
meat is fresh or not, it may be made perfectly
sweet by l>eing left for some time in vinegar,
which should be well rinsed off when the meat is
prepared for cooking.
Gravy is a perplexing problem in small families,
where so many dishes are poor without it. How
difficult it is to keep gravy on hand, in spite of the
constant advice to "save the trimmings for
stock," every mistress of a small family knows.
By all means save bone, gristle, odds and ends of
meat of all kinds, and make them into broth.
Even then it often happens that on the days you
have done so no gravy is required. Stock sours
quickly in summer, and, besides, in no family of
three or four are there odds and ends enough to
ensure stock for every day. The only remedy for
this is to make a stock that will keep for months —
in other words, glaze. With glaze on hand you
have a soup for an emergency or a rich gravy for
any purpose.
To make glaze, take six pounds of a knuckle of
veal or leg of beef, also half a pound of lean ham,
and cut into pieces the size of an egg. Rub a
quarter of a pound of butter on the* bottom of
your pot, which should hold two gallons. Put in'
I
AND THEIR LOW COSTS
i8i
the meat with half a pint of water, three medium-
sized onions with two cloves in each, a turnip, a
carrot, and a small bunch of celery. Place over a
quick fire, occasionally stirring it until the bottom
of the pot is covered with a thick glaze, which
will adhere lightly to the spoon. Fill up the pot
with -cold water, and when at the boiling point
draw to the back of the stove, where it may
gently simmer three hours if veal, six if beef.
Carefully skim it. Pass the stock through a fine
hair-sieve into a pan, then fill up the pot again
'with hot water, and let it boil four hours longer;
strain and poor both stocks into a large pot or
stewpan together; set it over the fire and let boil
as fast as possible, with the lid off, and with a
large spoon in it to keep it from boiling over.
Stir occasionally. When it is reduced to three
pints, pour into a small stewpan, set again to
boil, but more slowly, skimming if necessary.
When it is reduced to a quart, boil again quickly,
stirring it well with a wooden spoon until it be-
gins to get thick and of a fine yellow-brown color.
Be careful it does not burn. Get a sausage skin
from the butcher; cut a yard of it, tie one end
very tightly, and pour the glaze into it by means
of a large funnel. Tie up. From it cut slices to
use. A thick slice cut from this will make a bowl
i84 TRUE FOOD VALUES
French butter frosting is fine and it !s easiljH
made. Take a quarter cup of fresh butter, twal
cups of sifted confectioners' sugar, hot water a
needed, and any desired flavoring. If you havefl
no unsalted butter, wash good table butter. To^
do this heat a bowl and your hands in hot water,
then chill, and, taking butter into bowl, work and
knead it under cold water. Place butter between
folds of a clean napkin and pat dry. Now cream
the butter and sugar, adding a little hot water as
needed. The mixture must be light and creamy,
and after being applied to the cake, set if in a coW
place and the frosting will harden.
This gives you the foundation for all kinds ofl
French frosting. If you use hot coffee instead ofl
water you have a mocha frosting, to which one otm
two spoonfuls of powdered chocolate may
added. Ground nuts are also nice in this frosting,!
or nuts and candied cherries may be set on top a
decorations.
Quick Mayonnaise
Mayonnaise dressing for salads would be used
much more frequently were it not for the time
required to prepare it. By the following method
the same amount may be made in a few minutes' I
time ; Beat the egg with an egg beater, add t
AND THEIR LOW COSTS 183
cauliflower, a simple salad of lettuce, if desired,
and a light dessert, makes an extremely satisfying
and nourishing meal, even to a most confirmed
meat-eating man.
It can be made even more economically by
using dried kidney beans, soaking them over
night, letting them simmer very slowly for three
hours, and then straining. This gives a much
larger quantity of beans, material for fine soup,
and perhaps enough beans for a good salad,
served with French dressing. The first method is
for quick service ; the second for economy.
Icings'
If you have three or four good cake recipes and
know how to make a variety of icings, you should
be able to produce almost any kind of cake de-
sired. White layer cakes lend themselves to
chocolate and cocoanut icings, while the "gold"
cakes are fine with cream and custard fillings. Try
some of these icings and add them to your store
of cake knowledge :
To make mocha cream filling, whip one pint of
heavy cream, add three tablespoons of confec-
tioners' sugar, and one or two tablespoons of very
strong cold coffee. This may be varied by add-
ing some crushed macaroons or ground nuts.
TRUE FOOD VALUES
Broiling
Tlus is cooking directly over the hot coals, and
■ secret of nice broiling is frequent turning.
e fire should be bright red, but no flame. The
>er should be wide open, so that the smoke
dripping fat may be carried into the
iney.
There is nothing so good for broiling as a
double wire broiler. Grease it well, and have the
thickest part of the meat near the center of the
broiler.
Do not salt the meat while broiling, as salt
draws out the juice.
Turn over as often as you can count ten, and
ok four minutes, if one inch thick.
Fish should he. floured or rolled in meal to keep
|he skin from sticking. They should be cooked
"om five to fifteen minutes, depending upon liie
"thickness.
Chickens require from twenty minutes to half
an hour.
Chops are improved by broiling in buttered pa-
per. A sheet of letter paper, rubbed with
softened butter, folded over the chop with the
edges pinched together, keeps out the air, and all
the juice is retained.
AND THEIR LOW COSTS 187
Frying Oysters
To fry oysters properly requires no little skill ;
otherwise they may be compared to a greasy piece
of sole-leather. Only the largest oysters should
be cooked in this way.
Having selected your oysters, put them into a
colander and pour over a little water to rinse
them ; then place them on a clean towel and dry
them. Have ready some grated bread crumbs
seasoned with pepper and salt, and plenty of egg
beaten till very light ; for each egg allow a large
teaspoon of cream. Beat the egg and cream to-
gether. Dip each oyster first into the egg and
cream, and then into the crumbs. Repeat this
twice, until' the oysters are well coated all over.
Have ready boiling, in a frying-pan, an equal
mixture of butter and lard. It must very nearly
fill the frying-pan and be boiling hot when the
oysters go in, otherwise they will be heavy and
greasy. Fry them a deep yellow on both sides
and serve hot.
When cream is too thin to whip, the unbeaten
white of an egg may be added to overcome the
trouble.
A piece of onion added to chicken when it is
U
i88 TRUE FOOD VALUES
stewing will greatly improve the flavor, and the J
onion taste will not be noticed.
When baking pie the juice from the fruit often
soaks through the under crust, This can be pre-
vented by brushing the under crust with the white
of an egg. J
Macaroni versus Meat I
Good macaroni is a highly nutritious food, and '
cooked with cheese it is an almots ideally bal-
anced ration. However, the claim that macaroni
contains four times the nutriment of meat by
weight is misleading. It would be approximately
correct to say that you get the same amount of
nutriment for a fourth of the money, when buy-
ing the macaroni, and, from an economic point of
view, its occasional substitution for meat,
especially when served with cheese, is highly to
be recommended. Pound for pound, sirloin steak
yields only two-thirds as much energy or heat asj
macaroni, but it contains twenty times as mudll
fat, and about a fourth more protein.
Fats
Fat, aside from being a lubricant to the t
is the greatest source of latent or reserve e
that the body has, yet tliere is probably no r
sary food constituent more thoroughly dislik
AND THEIR LOW COSTS 189
Fats nitist be broken up or emulsified before
they can be digested. Fortunately the norma!
body is so constituted that it does not crave large
quantities at a time. For this reason fats are
seldom served by themselves alone, but in com-
bination — olive oil being generally cut by lemon
juice or vinegar in a French dressing, butter being
■spread on bread, eggs served with bacon, apple
sauce with fat pork, etc. Nature demands a bal-
ance.
Fat is the last food constituent to be acted upon
by the digestive organs : foods cooked in fat re-
main in the digestive tract from one to two hours
longer than is ordinarily necessary. For this rea-
son, if such foods are eaten to excess, sooner or
later intestinal indigestion is sure to follow.
CHAPTER XXXV
Tested Recipes for Cake
"Yon cannot cat your cake and keep it too." — Proverb.
Date Cake
J^ cup butter 2 eggs, beaten until light \
Ij^ cups brown sugar '/• cup sweet milk
Wi cups sifted Jlour
2 teaspoons baking-powder
Mix all together until smooth, then add a half
teaspoon nutmeg, a half teaspoon cinnamon, a i
half pound of dates, cut in cubes. Beat hard and ^
bake in a moderate oven for thirty minutes.
Soft Molasses Cookies
•aspoon ginger
y^ cup butter
J^ cup boiling water
1 cup molasses
1 level teaspoon soda
'A t
Flour for drop baiter
Melt the butter in the boiling water ; add the '
molasses and the other ingredients sifted to-
gether. Drop from a spoon upon a buttered
baking-pan, having the cakes some distance apart.
Bake in a moderately quick oven. The dough
should be of a consistency to makes cakes that do
not spread too much. Try one cake, then add
more flour if needed. Stored in a tight-closed -m
earthen jar the cakes will keep moist a long time, f
TRJJE FOOD VALUES 191
Jelly Roll
2 eggs Pinch of sal!
Yi cup sugar 1 teaspoon baking-
5 tablespoons milk powder
1 large cup flour
Bake in large baking-pan, spread with jelly,
and roll while hot.
Oatmeal Gingerbread
Warm one pint of molasses with a fourth
pound of butter, lard, or good drippings, and a
fourth pound of brown sugar. Mix with one and
a half pounds of fine oatmeal, a half pound of
flour, a teaspoon of baking-powder, a tablespoon
ground ginger, a half teaspoon mixed spices, one
ounce candied orange peel, cut fine, one pound
raisins chopped. Pour the warmed ingredients
over the dry mixture and stir well. A portion of
this mixture may be mixed with nuts and baked
in squares in a slow oven. The rest may be baked
in a loaf tin.
Snickerdoodles
2 cups sugar 2 eggs
4 lablespoons butler 1 cup mitk
1 scant cup flour
2 teaspoons baking-powder
1 cup raisins ground with a meal culler
Drop batter from a tablespoon onto greased
tins, sprinkle with sugar and cinnamon mixed, if
desired. Bake in quick oven.
192 TRUE FOOD VALUES
Buttermilk Cookies
One and a half cups granulated sugar, or two
cups soft white sugar, one cup lard, one cup but-
termilk in which have been dissolved two level
teaspoons of soda. Flavor with nutmeg and add
flour to make a soft dough. Bake in a hot oven.
Poor Man's Fruit Cake
Dissolve a teaspoon of bicarbonate of soda in
four teaspoons of water. Put in a bowl, add a
half cup of molasses, one cup of thick sour milk,
and three tablespoons of melted butter. Mix
thoroughly; add one cup of brown sugar, and
then stir in three cups of sifted flour. Add one
level teaspoon each of cinnamon and ginger, and
half a nutmeg, grated; stir in one pound of
seeded raisins. Turn into a square bread pan and
bake in a moderate oven for one hour. When
done turn it from the pan, and when cool put it
in a tin box to ripen for at least one week.
The above is an excellent fruit cake, and the
cost is very moderate for a cake of the kind. The
recipe was given us by a lady, who declared it
the best fruit cake she had ever eaten.
How TO Make Three Kinds of Cake at One
Time
Separate the yolks of four eggs into the mixing
AND THEIR LOW COSTS
193
I
bowl, with two cups of sugar and half a cup of
butter. Add whites beaten and cream lightly.
Put in one teaspoon vanilla, two teaspoons
baking-powder, and gradually add enough flour
until mixture drops from spoon.
Take three small greased loaf tins and put a
third of this mixture into first tin, adding a few
raisins, thus making loaf raisin cake.
Drop the second third into small bowl, add one
and a half teaspoons cocoa to color it, and put in
second pan — making loaf of chocolate cake.
Into the last third put a pinch each of nutmeg,
clove, and cinnamon, and the third tin will have a
delicious spice cake.
These make a nice variety for lunches and can
made in one mixing.
Oatmeal Cookies
1 cup butter 2 cups flour
Ifii mps sugar H teaspoon baking-
2 eggs powder
4 tablespoons sweet milk 1 large cup raisins
2 cups oatmeal (un- (seeded, cut, and
cooked) floured).
1 teaspoon dnnamon
A little nutmeg
Cream the butter and sugar together; add the
well beaten, then the milk and oatmeal.
I Sift the baking-powder in the flour, and add the
Ijaisins and nutmeg last, The batter should be
194
TRUE FOOD VALVBS
very thick, and is dropped on well-greased tins
in small circles and baked for fifteen or twenty
minutes. They may be ornamented with nuts or
fruits, if desired.
There is no reason why the deft housewife can-
not make cakes and cookies that for daintiness of,
flavor and variety excel those turned out by the;
large bakeries, and are certainly far more eco-
nomical.
There need be no restrictions to the baking o\
cookies or sand tarts. The wise cook will make
them in large quantities, then put them into air-
tight tins, and she will have enough in the larder
for days to come.
One necessary requirement for making
cookies is to have an even and rather quick oven;!
Sand Tarts
Take one cup of butter, one and a half cups offl
sugar, three eggs, a tablespoon of water, two-
thirds teaspoon of baking-powder, and sufficient^
flour to make stiff enough to roll.
Cream the butter and sugar together; add
yolks, well beaten, with water and whites beaten_
to a froth. Add the baking-powder and flour li
Roll the dough very thin ; cut in circles
J
AND THEIR LOW COSTS 195
squares ; sprinkle sugar and cinnamon on top ; and
bake in a quick oven for about fifteen minutes.
Plain Cookies
J^ cup butter
1 cup sugar
H cup milk
roll .
Cream the butter ; add the sugar, milk, the egg
beaten lightly, and the baking-powder mixed with
two cups of flour, then enough more flour to roll
out. Roll a little at a time. Cut out. Bake about
ten minutes.
The above is economical and good.
A Rice Pie-crust
There are some people who are denied the en-
joyment of eating pje because the crust is hard to
digest. The following use of rice makes an ex-
cellent substitute for pie-crust in all lemon and
cream pies.
Put a quarter cup of rice into one cup of water,
with a pinch of sa!t, and cook imtil soft. It is
best to use a double boiler. Press the boiled rice
into the shape of an under crust in the pie pan,
and let it stand until it jellies. Make the lemon
or cream filling and put it in the rice crust. Cover
with the usual meringue, and brown lightly in the
oven. If cut when cool, the rice will hold its
196
TRVB FOOD VALVES
V'] teaspoons ginger
IVi teaspoons cloves
Yi teaspoon sail
shape and prove a pleasant surprise to a pie-lovingi
family- Serve cold.
Ginger Creams
1 etip molasses
1 cup granulated sugar
]ri cup bullcr
H cup lard
1 cup sour cream
2 egg-yolks
Mix together molasses, sugar, cream, egg-J
yolks, and the shortening, which should
melted. Mix the soda and spices with two cupS
of flour and l)eat into mixture. Add balance ofifl
flour; cover, and let stand an hour to swell. Thei
drop by rounded teaspoonfuls, two inches apart,!
onto a buttered sheet. Bake in a moderate oven.
A raisin may be placed in the center of each be-
fore baking, or they may be iced, when done, with
vanilla frosting.
1 pint flour I
Vi teaspoon sail I
H teaspoon soda 1
1 teaspoon cream tartar <
4 large tablesp'
Apple Cake
14 cup butter
ml cup milk
5 sour apples
Mix dry ingredients in order given ; rub in t
butter; beat the egg and mix it with the i
stir this into the dry mixture. The dough shoul<^
be soft enough to spread a half inch thick on s
AND THEIR LOW COSTS 197
shallow baking-pan. Core, pare, and cut the ap-
ples into eighths ; lay them in rows on top of the
dough, sharp end down, and press slightly ; sprin-
kle with sugar and cinnamon. Bake in hot oven
twenty-five minutes.
Chocolate Gingerbread
Put in a mixing bowl half a cup of molasses,
one tablespoon each of melted lard and butter,
half a cup of brown sugar, half a teaspoon of
ground cinnamon, a quarter of a teaspoon each
of grated nutmeg and ground ginger, and a heap-
ing tablespoon of grated sweet chocolate mixed
to a paste with a little warm water. Blend the
ingredients thoroughly, and then stir in one tea-
spoon of baking-soda dissolved in a small cup of
sour cream and sufficient sifted flour to form a
cake batter. Pour into an oblong greased cake
pan, and bake about twenty minutes in a moderate
oven, covering when cold with a chocolate
frosting.
Brown-sugar Frosting
Take one and a half cups brown sugar, a third
cup milk, and one teaspoon butter. Boil together
until a soft ball is formed when a little is dropped
in cold water. Cool till tepid, add a half teaspoon
198 TRUE FOOD VALUES
vanilla, and beat till thick enough to put on the
cake.
Chocolate Sponge Cake
Beat up thoroughly four fresh eggs. Mix with
a cup of sugar, a teaspoon of baking-powder, a
half cup of potato flour, and two squares of
chocolate. Stir well. Place in a well-gfreased pan
and Vike for at least half an hour.
**It simply melts in your mouth." It is the
recipe of Miss Effie M. Cahoon, a sixteen-year-
old Harwich High School girl, who won the title
of "Champion Housewife of Massachusetts" in
the cooking-economies contest conducted by the
Massachusetts Agricultural College.
CHAPTER XXXVI
A well-fed n
s a happy man.
I
A Delicious Graham Pudding
To make a delicious graham pudding, put a
cup of molasses, a cup of sweet milk, two cups of
graham flour (not sifted), atablespoon of melted
butter, a scant teaspoon of soda, half a grated
nutmeg, and a cup of raisins, currants, and citron
mixed, in a bowl, and mix well. Turn into a
mold and steam three hours.
Prune Pudding
Soak a cup of tapioca over night. The next
morning cook until it is soft in a little water.
Then mix with it a cup of sugar, a little salt, a
cup and a half of stewed prunes, which have had
the stones removed, a third of a teaspoon of cin-
namon, and the juice and rind of a lemon. Turn
into a mold and put in a cold place. Serve with
whipped cream.
Indian Pudding
Into a quart of milk in a double boiler stir four
large tablespoons of Indian meal mixed in a little
200 TRUE FOOD VALUES
water, half cup of molasses, half cup of sugar,!
and a little salt. After cooking a while, stir inj
two beaten eggs. When cool, stir in a cup of j
cold milk, and bake three hours.
Maple-Sirup Sandwich
Spread one slice of white bread with maple
sirup or molasses with a wooden spoon, the other
slice with butter. Put the two pieces together
and cut in any shape desired.
Lemon Toast Pudding
Take three slices of toast, two eggs, a cuj
sugar, a lemon (juice and grated rind), a fivi
cent can of evaporated milk, and a pinch of salt.
Break toast in small pieces, add as much water as
there is evaporated milk, atir both together; add
sugar, salt, eggs well beaten, lemon juice, ai
grated rind, and pour all over the broken toast
pudding pan. Let set a few minutes until toast
well moistened Add a little more milk if net
sary, and bake naif hour in a moderate oven.
Apple Roll
Make a pie crust with three even cups of flour,,
one good cup of lard, and a little salt. Roll
thin and cover with chopped apples with
cinnamon sprinkled over them. Roll up like
er
AND THEIR LOW COSTS 201
jelly roll, cut in one-inch slices, and bake until
brown. To be served with sauce or cream.
Macedoine of Fruit
Cut in small pieces any fruit on hand. Sprinkle
with powdered sugar, and let stand on ice for
several hours. Serve in glasses with a spoonful
of whipped cream on top.
Nut Tapioca
Soak two thirds of a cup of tapioca over night
in three cups of water. In the morning add one
cup of brown sugar, one teaspoon of salt, and two-
thirds of a cup of hickory nut meats, broken fine
or ground. Mix well and cook in double boiler,
covered, for one hour. Serve cold with whipped
or plain cream.
Apple Pie with Cheese
A new and appetizing way of serving cheese
with apple pie is as follows : Choose a good-
flavored English or American ripe cheese. It
should be somewhat dry. Grate generously over
the pie, and heat in the oven just long enough to
make the pie hot and to melt the cheese.
Apple Betty
Use soft crumbs from the center of a stale loaf
of bread. Mix three cups of crumbs with half a
3Q2 TRUE FOOD VALUES
cup of melted butter. Have ready three cups of il
sliced apples. Put the buttered crumbs and the J
fruit into a baking-dish, in alternate layers, hav-l
ing the last layer of crumbs. Sprinkle each layer*
of fruit with a little sugar, also cinnamon, off
grated orange, or lemon peel, as desired. Bakel
about one hour. Let the dish be covered dtuii^'J
the first half of the baking, but remove, at the!
last, that the crumbs may brown. Serve hot witbi
sugar and cream.
Honey
The United States Department of Agriculture; I
in a new bulletin on the uses of honey, recom-1
mends it for making cakes, as well as for icing on
cakes. Cakes made with honey will keep their
quality longer than those made with sugar, and if
made without butter will keep good for months. J
Peach Bre,\d Pudding (
On a pint of fine stale bread or cracker crumbs
pour boiling water and stir in a tablespoon of
melted butter. After letting stand until thor-
oughly soaked, add two well-beaten eggs and half
cup of sugar. On the bottom of a buttered pud-
ding dish put a thin layer of this batter, over it a
layer of sliced peaches, and so on, dredging each
layer of peaches with sugar till the dish is full,
J
AND THEIR LOW COSTS
203
having batter at the top. Bake in a moderate
oven for half an hour. Serve with sweetened
cream. This is an excellent way of using second
quality peaches.
Orange Pudding
Take enough puff paste to line a pie dish, the
juice of three large oranges, the yolks of three
eggs, quarter of a pound of sugar and half pint
of milk. Mix all together, leaving out two ounces
of sugar, and bake in a moderate oven for half an
hour. Whip the whites of the eggs until stiff,
stir in the remainder of the sugar, then pour this
over the pudding, and bake a golden color.
Vanilla Snow Pudding
One cup of rice, five cups of salted water; boil
for twenty minutes, then add half cup sweet
cream, half cup sugar, one tablespoon butter, and
fold in the stiffly beaten whites of two eggs.
Flavor with vanilla. Pile on dish and serve cold.
Coffee Souffle
Vi dtp milk 1 tablespoon gelatine
VA cups coffee A good pinch of salt
Vi cttp sugar 3 eggs
If you have coffee left over from breakfast or
dinner, by no means allow it to be thrown away,
but see that it is saved from day to day and kept
in a bottle, as it can be used in many ways.
204 TRUE FOOD VALUES
One of the best ways of using the coflfee is in
the making of coffee jelly. But there are others
as nice.
For instance, there is coffee souffle, which will
please every member of the family.
First soak the gelatin for an hour in cold water.
Then mix with the coffee, milk, and half of the
sugar. Heat in a double boiler. Beat the yolks
of the eggs slightly, add what is left of the sugar
and the salt, and pour slowly into the cofI<€ mix-
ture. Cook until the mixture becomes thick, and
then add the whites of the eggs beaten stiffly, and
a half teaspoon of vanilla. Beat the whole thor-
oughly and turn into a mould.
I
CHAPTER XXXVII
How Food Frauds may be Frustrated
The increasing frequency o£ prosecutions
under the Food and Drugs Act, against trades-
men for selling dangerous and adulterated food,
has justly caused a feeling of uneasiness among
the public as to what they are really getting for
their money. When it is reflected that the num-
ber of inspectors js not nearly sufficient properly
to check the evil, and that, moreover, even when
dishonest shopkeepers are detected, their nefari-
ous profits are so large that they are content to
risk prosecution again and again rather than give
up selling adulterated goods, any feeling of un-
easiness that exists must be increased tenfold.
The pure food law, which went into effect
January i, 1907, has done much toward checking
the wholesale and gross violation of foods im-
posed upon the people by unscrupulous firms.
Yet, however severe the punishment, and how-
ever closely the various frauds are watched, many
will still be inclined to beat the law.
The only certain check on adulteration is one
206
TRUE FOOD VALUES
applied by the housewife herself, and I propose
to give some simple hints whereby any one c
tell at once what it is one is buying. Thea
methods are used by the trade to protect itst
against dishonest manufacturers and merchant^
and the very mention of them will send a <
shiver down the spine of the "margarine-for-but-J
ter" man.
One of the commonest of all swindles is seUing
margarine for butter, and when it is reflected that
the former can be purchased wholesale at about
seven cents per pound, and when sold as butter
fetches from thirty to forty cents, it is hardly
surprising.
Best margarine is probably as wholesome as
butter, but some of the cheap makes have been
adulterated with tallow and glucose, and in some
cases have even contained the early stages of the
tape-worm. There are a number of very simple
ways of detecting margarine in butter, or distin-
guishing margarine from butter. For example, if
a small piece of the suspected article be rubbed
violently between the hands a tallowy smell willd
be observed if it contains margarine. I
Another method is to make a little wick of '
twisted cotton or thread, pull it through the ar-
ticle to be tested, and light it, blowing out the
A
AND THEIR LOW COSTS 207
flame immediately. If margarine is present, there
will be an unmistakable tallowy whiff like that
from a blovvn-ont candle.
If butter is melted in a tube it froths readily,
while margarine will scarcely froth at all unless
it contains butter, and then only in proportion to
the butter present. When butter is melted there
is a residue of salt and water, but the bulk forms
a clear, perfectly transparent mass of pure butter,
while margarine is not transparent and has a
milky appearance.
Another swindle is chicory sold for coffee, and
as the latter costs from ten to fifteen cents per
pound and fetches from twenty to thirty cents
when sold as coffee, it is a swindle that is likely
to continue so long as human nature is what it is.
With a little practice it is possible to detect
chicory at once by its smell, which is raw and bit-
ter and quite distinct from the rich aroma. of
coffee. Most grocers rely entirely upon this test.
The housewife might remember, however, that it
is always darker in color than coffee, and when
kept for any time it is liable to cake, which pure
coffee never does.
The only certain way of avoiding chicory is to
buy the coffee whole and grind it as required ; the
flavor is much better immediately after grinding.
2oS TRUE FOOD VALUES
and as chicory cannot be made into lumps one is
sure of not getting any. Sham whole chicory has,
however, been found occasionally mixed with the
genuine article, and consists of pellets of day or
colored farina.
Probably the best test for pure coffee is to place
a teaspoon of the ground coffee gently on the
surface of a glass of water. If it is pure it will
float for a long time and scarcely color the water,
but if it contains coloring matter of chicory it will
quickly absorb water and sink, imparting a
brownish tint to the water.
If a teaspoon of the suspected article is stirred'
rapidly into a glass of cold water, pure cofltt-j
will rise to the top and scarcely color the watei^f
but chicory will sing to the bottom and stain
water a dark brown tint.
Even chicory has been freely adulterated, sam-
ples from Germany and Holland having some-
times been proved to contain red earths, V<
tian red, and ground mustard husks, wheat,
or beans.
Another favorite fraud is the addition of alum
to bread and baking-powders, which gives a pleas-
ing whiteness to the bread, but has a less satis-
factory effect on the stomach of the
eats it. It causes constipation and
^
the victim who^^
1
AND THEIR LOW COSTS
209
and, if there Is enough of it. it may be dissolved
by the gastric juices and enter the blood, which it
will coagulate, with perhaps very serious results,
A rough-and-ready test for aJum in bread is to
plunge the heated blade of a table-knife into the
loaf when it arrives warm from the baker's. If it
contains alum the peculiar sour smell of this un-
desirable substance may be detected on the blade.
Another way is as follows : Crumble a slice of
the suspected bread into a glass of cold water,
add a slip of leaf gelatin, cover, and leave all
night. In the morning take a small quantity of
solution of log-wood to which enough carbonate
of ammonia has been added to render it alkaline,
and stain the swollen gelatin with it. If the bread
is pure the gelatin will be of a dark red color, but
if alum is present it will be of varying shades of
blue, according to the amount of alum present.
Baking-powders occasionally contain very
large quantities of alum, as much as forty per
cent, being sometimes revealed by analysis, but
it is very easily detected. Stir a couple of tea-
spoonfuls in a glass of cold water, and if it is
pure it will bubble up owing to the formation of
carbonic acid gas; but the presence of alum pre-
vents this and it is lifeless.
Green peas in bottles and tins are frequently
2IO TRUE FOOD VALUES
colored with copper, which, in sufficient quanti-
ties, is highly dangerous; in fact, there have been
cases in the courts where a tin of peas contained
enough poison to kill a inan. It is very easy to
detect the presence of copper. If the peas are
poured into a glass and a small piece of clean
steel, such as a large darning-needle, is steeped
in the mixture and left all night, a plating of cop-
per will be deposited on the steel if any is presi
in the peas.
Happily a process has been discovered for col
oring green preserved vegetables by "chlorophyl,
or the beautiful natural coloring of leaves, etc.,
and this is quite harmless, besides giving a better
color than the dangerous copper.
A very common swindle is the sale of bei
sugar in imitation of cane sugar, to which it
altogether inferior; but it can be distinguish)
from the former by color, smell, and taste.
If beet sugar is put into tea without milk it
will turn the liquid very dark, but not so with
cane sugar. This is the best way of telling one
from the other. Colored beet crystals, however,
sold in imitation of Demera sugar, can generally
be known from the genuine article by stirring a
spoonful rapidly in cold water and examining the
undissolved residue. If the color is washed out
are
ean ^_
tc,
ter
i
AND THEIR LOW COSTS
it is probably colored beet sugar and not the
genuine cane.
Olive oil is perhaps adulterated more than any
similar food product. The most common adul-
terant is cotton-seed oil, but sesame oil and min-
eral oil are sometimes found. The latter is highly
dangerous, as it is entirely indigestible and most
objectionable.
Rough-and-ready tests for purity are by
shaking up the bottle — adulterated oil holds the
air bubbles much more freely than the pure olive
oil; or, where the oil congeals at too high a tem-
perature — if there is ten per cent., or more, adul-
teration present the congealed mass will float on
top for several days. It is a common practice of
grocers selling adulterated oil to prescribe it as
"salad oil" or "household oil'' instead of "olive
oil," as, if it is so described, they cannot be prose-
cuted. Moral: Ask for olive oil, and see that
you get it.
Tinned sardines are often anything but sar-
dines, and the same thing may be said of an-
chovies. It is very difficult to know a sardine
from the many imitations that are put up, but if
the small fish are chosen the purchaser is on the
safe side. There is a very simple way, however,
of telling anchovies from their many (far in-
212 TRUE FOOD VALUES
ferior) imitations. The belly fin is much nearer
the head than the one on the back; the head is
pointed, the upper jaw projects over the lower
one, the body is thin, and the tail wide-forked and
slender. By noticing these points, one can very
easily distinguish it from the sardines, sprats,
pilchards, etc., often sold as genuine anchovies.
INDEX ^^^1
Apple Betty, 201
Bread, raisin. 81 '
Apple cake, 196
Bread, rye. 83
Applff pie with cheese, 20
Bread, water. 78
Apple roll, 300
Breaded lamb, 151
Apple sauce, why serve w
th
Breads, something about. 81
pork? 147
Breakfast foods, predigested and
Bacon and eggi, new style
malted, 29
Baked fish, stuffing for. 95
Breakfast, hints for, 161
Baked ham with potatoes.
Breakfast muffins. 85
Baked pork chops, 150
Breast of mutton boiled, 13S
Baked potatoes, 107
Broiled meat cakes. 150
Baked tomatoes, US
Beef, corned and pickled
cal
Broiling, 186
Beef, dried. 30
Beet, freah. calories per
Broiling, .teak, word about, 149
Brown bread, prune, 166
pound, 16
Beef loaf, 143
Buttermilk cookies, 192
po^nd, 'l6
Beef pie, US
Beef, shin of. stewed, 135
Beef soup dinner, 137
Cabbage and rice, HI
Cabbage cooked with pork, 112
Cabbage, creamed, 112
Cabbage, Norwegian style. 113
Beef, Southern, 143
Cabbage, proper way to boil. 111
Beef >te», 143. 144
Cabbage salad, 101
Biiqae, lohster, 96
Cabbage, word ahoot, 110
Boiled dressing, 99
Cake, apple, 196
Boiled dressing for cold a
law.
Cake, chocolate, 173
Cake, chocolate sponge, 198
Boiled trosiiog, 173
Cake, cocoa sponge. 172
Boiled potatoes, 106
Cake, eoSce, 81
Bran gems made with sou
Cake, date. 190
milk, 128
Cake, how to make three kinds
Bread, 77
at one time. 192
Bread, digestibility of difi
srent
Cake, poor man's fruit, 192
kinds, 86
Cake, San Jose prune. 165
Bread, hot, S9
Cake, tested recipes for, 190
Bread, maple brown, S3
Cakes, broiled meat, HQ
Bresd, milk, 79
Cake., not, 82
Bread, oatmeal, 83
Caaned Iwnb, calories p«
Brad, prime brown, 166
pound, IB
^^
1
214
INDEX ^^^^H
Cnned mt.,.on, dorie. pe
Cookies, soft molantea, IM^^^^H
pound. 18
Cooking, a word about, 33 ^^^H
Cper »uee. 136
Corned beef, calories per ^^H
Care of the coffee pot. 130
pound, 17 ^H
Cereal lubititutes for coffee
32
Cream muffins. 84 ^^H
CbecK, maided, uUd, 128
Creamed cabbage. 112 ^H
Che*«. prune, pie. 164
Creamed real in pastry honiB. ^^H
ChecK rings. 122
Ch«K toisl, 154
Crullers. chocoUte. 171 ^H
ChocoUle. 1?0
Date cake, ^^H
ChoeoUle, a word about.
Deep fal frying, 70 ^^^|
Chocolate cake, 173
Delicious grabam pudding, 199 ^^|
Chocolate crullera. 171
Delicious Hamburg with ^H
Chocolate Siling. 170
CbocoUtc gelatin, 170
Delicious luncheon dish. 145 ^H
Chocolate pie. 169
Diet and health, 2\ ^H
Chocolate roll. 171
ChocoUle aandwichM, 171
Diet in dyspepsia. 175 ^H
Chocolate sponge cake, I9S
Digestibility of difFerent Idiida ^H
Chocolate tarts. 173
of bread, 86 ^H
Chops, pork, haked. 150
Dinner, one-course. 135 ^^H
Chops, pork, Portugeie method.
Doctors, what they do oot ^^^|
ISO
51 ^H
Cocoa, iced. 156
Dressing, boiled. 99 ^^1
Cocoa, iced, Panama.Pacific
Dressing, French, 98 ^^|
Exposition style, 1S8
Dressing, mayonnaise. 99 ^M
Dried beef, 20 ^H
Coffee a> a beverage, 129
Drinks, satilfying, 155 ^H
Coffee cake, 81
Dyspepsia, diet in, 175 ^H
Coffee, cereal substitutes for
Easy ways to prevent wute, 59 ^^|
Coffee pot, care of. UO
Economy, false, 42 ^H
Coffee souffle, 20J
Egg salad, 102 ^^H
Cold meat pies, 146
Egg. while and j-olk. 38 ^^H
Cold slaw, boiled dressing
for.
Eggs and tnilk, 14 ^^H
Eggs, hard-boiled. 40 ^^H
Constipation, diet in, 174
Eggs. 36 ^^B
Cooked lamb, calories per
Eggs, sofl-hoiled. 39 ^^H
pound. 18
Eggs, to keep. 68 ^^H
Cooked mutton, calories per
Eggs, unsafe. 41 ^^H
Eggs, whole, 37 ^H
Cookies, buttermilk, 192
Energy value of meat. IS ^^|
CooUes, oatmeal, 193
English cbeese puddinK, 140 ^^1
Cooldoi, plain, IBS
&q>ert., food. 50 ^H
^^^^^H 215 H
Falie Mcnomr. 42
Ginger cream, I5S ^|
F»t folks. 63
Ginger creams. 196 ^M
F»t». 1 88
Ginger punch. 15S ^H
Pilling, chocoUic, 17e
GmsEr squash, 156 ^H
Fish. 91
Gingerbread, chocolate. 197 ^H
Fi.h and poutoes, 92
Gingerbread, oaimeal. 191 ^1
FiBh balls. 93
Good meat substitute, 1S2 ^M
Graham muflins, S4 H
Flour, 73
Graham pudding, 199 H
Flour, to preaerve, 70
Grape puncb. 159 ^M
Food experts. SO
Griddle cakes, utilizing cold. 153 H
Food frauds, 20S
Growing fat, 63 ^M
Food, proper proporlion of. 7
Ham, baked with potatoes. 136 ^H
Hani, scalloped, aod potatoes. H
of. 178
154 ■
Food values, 1
lUm, smoked, 20 ■
Frauds, food, 305
Hamburg with tomato, ISt V
F«noh drtssing. 9B
Presb beef, calories per
Health and diet. 21
pound. 16
High cot luncheon, balanced
Fresh lamb, calories per
pouDd. 17
Hints for breakfast, 161
Fresh mutton, calories per
HinU. useful. 66
Honey. 202
Fresh pork, calories per pound.
Hot bread. 89
19
How food frauds may be frus-
F«sh Teali calories per pound.
trated, 205
How to make three kinds of
cake at one time, 192
Pried tomatoe*. 117
How to stew meal. 142
Fritter., veal. 1S2
Iced cocoa. 156
ProBlinE. boiled. 173
Iced cocoa. Panama-Pacific Er.
Frosting, brown ragar. 197
position style, 158
Fniit cake, poor man's, 192
Icings. 183
Fruit cup, 160
Indian pudding, 199
Fruit, macedoioe of, 201
Jelly, prune, 167
Frying, deep tat. 70
Jelly roll. 191
Frring OTBlera. 187
Puei-pTodncers, 1
Lamb, breaded, 151
FundamenUl baiis of nutrition.
Lamb, canned, calories per
3
pound, 18
Gelatin, chocoUle. 170
Lamb, cooked, calories per
Gems, bran, made with sour
pound, 18
milk, ue
Lamb, fresh, oiotlci mr
German potato salad. 101
L
pound, 17
2i6 INDEX ^l^^l
Lamb, thai teg of. U9
Milli. use of soar. 12« ^H
Larding, 1S5
Mint paneta. I5S ^H
Lemon loast pudding, 200
Mock veal loaf with creamed ^H
LcoiDnadr a la Savario, S6
peas. 151 ^H
Molasses, soft cookies. 190 ^^M
Lettuce saUd. 101
Molded cbeese salad, 128 ^H
Loaf, beef, 143
More one-course meals. 144 ^H
Lobster ■ la Nrvburg. 93
MufHns, breakfast, 85 ^H
Lobster and milk terror, 9fi
MuSins, cream, 84 ^H
Lobiter bisque. 96
MuSins, grabam. 84 ^^M
Lobner. plain, 95
tSmas. rice, 85 ^H
L™ cost lunqh.^on, balanced
Mutton, breast of. boiled, 135 ^H
Mutton, canned, caloriu per ^H
Luncheon, delicious disb, 14S
18 ^^H
Luncheon, high cost, balanced
Mutton, cooked, calories per ^^H
pound, ^^H
Loncbeon, low cost, balanced
Mutton, fresh, caloriea per ^^H
ration. 23
18 ^^H
Mucaroni, 133. 124, 125
Mutton organs, calories per ^^H
Macaroni, spagbttli. and vermi-
celli. 123
NeariT half a man's wages goCB ^^|
Macarooi versus meat, 188
for 25 ^H
Macedoine of fruit, ZOl
Nut iiakes. 82 ^H
Kut tapioca, 201 ^^H
fast foods. 29
Maple brown bread, 83
3 ^^H
Oatmeal bread, S3 ^^H
Mayonnaise fish, 102
Oatmeal cookies. 193 ^^M
Mayonnaise, quick, 184
Maple iirup sandwich, 200
Oil, olive, 54 ^^M
Meals, more one-course. 144
Olive 54 ^^M
Meat, broiled, cakes, 150
Omelets, 38, 39 ^^M
One-course dinner, 135 ^^H
Meat, cold, pii^s. 146
Orange pudding. 203 ^^H
Meat, cnergT value of, 15
Origin of tea, 133 ^^^1
Meal, how to stew, 142
Oysters, frying, 187 ^^^|
Meat, macaroni versus, 188
Fark» House rolls. 80 ^H
Meat rolls, 147
Peach bread pudding, 202 ^^H
Meat, shall we eat it! 46
Pepper cops, 122 ^^H
Meat substitute, 182
Peppers, stuffed, 121 ^^^H
Peppers, sweet, 120 ^^M
Millc and eggs, 14
fickled beef, calories per ^H
Milk and lobster terror, 9$
pound, ^^H
Milk bread, ?9
Pie, apple, with chee»e. 201 .^H
Pie. beef, 13S ^^M
INDEX
Pic, ehoeolate, 369
Pudd
Fie cruit, rice, |(IS
Pie. Meiican. 148
Punch
Pie, prune clieeK, 164
Fundi
Pi., Shepherd's, 1S3
Puncl
Piei. cold meat, 14*
Quick
Plain cookies, I9S
Raisin
PUIa lobster, 95
PUin sifwed prunes, 1
5 Raw
Poor nun's fruit calte
193 Rice
Pork chops, Potlugesc
meihod. Sice
ISO
Rice
Pork, fresh, calories p
pound, 19
1
and cabbaee, 113
ns, 85
skin steak in cuaerote,
B
Rolled steak, 148
Rolls, meat. 147
Rolls, Parker House, 80
Rolls, lea. 82
Rye bread, 83
Salad, cabbase. 101
SaUd. egg, 102
Salad, German potato. 101
Preservioe lemons. 7
T vay to boil cabbage.
' browD bread, 166
, cake, San Jose, 165
Prune whip, 168
Prunes, 164
Prunes, plain stewed, 165
Prunes. stulFed, 165
Podding, delicious graham.
Pudding, English cheese. 14
Pudding, Indian, 199
Pudding, lemon tuasl, 200
Pudding, orange. 203
Pudding, peach bread, 20i
Pudding, prune. 167, 199
Sand U
194
Sandwi
h.
maple s.nip
Sandi-i
he*, chocolate.
Satisfy
drinks, 15S
Sauce.
«r, 136
Scallop
lam and pota
Scallnp
ri
omaloes, lit
Scones
S
otch, 84
Scotch
Scotch
h
rfbread. 85
Shall vr
At meat? 46
Shepherd'
pie, 153
Shin of beef, stewed
1, brmlcd. 117
I, frifd. 117
I, scalloped. US
South.™ bKf. 14.5
Spaghetti, 124
Spighetti. macsroni
celli. 123
Spiouh cooked with
Spinaeb, word abou
Sponge cake, chacol
le, 19
SpDOge cuke, cocoa.
Steak, rolled, 148
Steak, rolled skirt.
n cas
Steak, word about
roilin
Stew, beef, 143. 144
Stewed prunes, 165
Stuffed peppers, 121
Stuffed prunes. 165
Stuffing for baked
Gih.
Substitute tor eofft
33
Vagaric
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Veal, crestned,
Tarts, sand, 194
Tea. 132
Tea. origin of, IJ3
lid griddle I
6
Waste, easy ways
Waste iu preparii
tl3
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What
Whol
eggs, 37
Why folks grqw fat, 63
Why serve apple sauce
porkf 147
Word about broiling steal
Word about tomatoes, 1
Yeaat. 74
Yeait, raw potato, 7S
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